THE LIFESTYLE DISEASE –
Diabetes Mellitus Type 2
One of the greatest frustrations in my profession is what I term, “The Lifestyle Disease’, type 2 Diabetes. Formerly referred to as noninsulin-dependent diabetes mellitus or adult-onset diabetes, but let’s be honest it is nothing more than poor personal health management for the majority of suffers.
The diabetes epidemic is growing by a staggering 275 new cases every day in Australia and two million Australians have pre-diabetes and are at high risk of developing type 2 diabetes. Almost 60 per cent of type 2 diabetes cases are preventable, WT! Obesity is the primary cause so it is no coincidence that the rate of type 2 diabetes has increased markedly and in parallel with obesity rates. Globally in 1985 there were only 30 million people diagnosed whereas now there are closer to 300 million people diagnosed.
The symptoms of diabetes are frequent urination and increased thirst not to mention the growing waistline. Those suffers with type 2 diabetes have a very high blood sugar level which may also be associated with low blood pressure. However, there are a number of lifestyle related factors that are associated with the development of type 2 diabetes, hence my reference as ‘The Lifestyle Disease’, with symptoms that I refer to as the UNHAPPY TRIAD;
1. Overweight or Obese
2. High Body Fat %
3. High waist / hip ratio
The main contribution is excess body fat, as is the lack of exercise, poor nutritional habits, stress and urbanization.
Individuals that consume sugary drinks in excess and / or consume large amounts of saturated fats and trans fatty acids are also at increased risk.
So the simple solution is easy move more and pay attention to your nutritional requirements, eliminating polyunsaturated, monounsaturated fats, white rice, pasta, breads and stick to a diet that is following the low GI philosophy. Studies have also found that it is important to implement some resistance training into your regular exercise routine.
At the end of the day those sufferings from Diabetes Mellitus – Type 2 Diabetes have to be held personally accountable for their risk and understand that it is a chronic disease associated with a 10 year shorter life expectancy. Suffers are 2-4 times the risk of cardio vascular disease, including ischemic heart disease and stroke, have a 20 fold increased risk in lower limb amputations as well as non-traumatic blindness and kidney failure.
To help manage type 2 diabetes, meals need to be:
➢ Regular and spread evenly throughout the day
➢ Lower in fat, particularly saturated fat
➢ Based on high fibre carbohydrate foods such as wholegrain breads and cereals, beans, lentils, vegetables and fruits.
➢ Matching the amount of food you eat with the amount you burn up each day is important. Not putting too much fuel in your body (keeping food intake to moderate serves) is vital to getting the right balance.
It is important to limit saturated fat because it raises your LDL (‘bad’) cholesterol levels. Saturated fat is found in animal foods like fatty meat, milk, butter and cheese. Vegetable fats that are saturated include palm oil (found in solid cooking fats, snack foods or convenience foods) and coconut products such as copha, coconut milk or cream.
To reduce saturated fat:
• Choose reduced or low-fat milk, yoghurt, ice-cream and custard.
• Choose lean meat and trim any fat off before cooking.
• Remove the skin from chicken (where possible, before cooking).
• Avoid using butter, lard, dripping, cream, sour cream, coconut milk, coconut cream and hard cooking margarines.
• Limit the amount of cheese you eat and try reduced-fat and low-fat varieties.
• Limit pastries, cakes, puddings, chocolate and cream biscuits to special occasions.
• Limit pre-packaged biscuits, savoury packet snacks, cakes, frozen and convenience meals.
• Limit the use of processed deli meats (devon/polony/fritz/luncheon meat, chicken loaf, salami etc) and sausages.
• Avoid fried takeaway foods such as chips, fried chicken and battered fish and choose BBQ chicken (without the skin) and grilled fish instead.
• Avoid pies, sausage rolls and pastries.
• Rather than creamy sauces or dressings, choose those that are based on tomato, soy or other low fat ingredients. As some tomato and soy sauces can be high in salt, choose low-salt varieties or make them yourself without any added salt.
• Limit creamy style soups.
At the end of the day; MOVE MORE – EAT SMATER & DECREASE YOUR RISK
THE HEALTH BLOKE~