November Is Diabetes Awareness Month: Susie Schwartz On Why You Should Care

November is Diabetes Awareness Month

Before you tune out, have a look at this: according to diabetes.ca, 5,804,740 people in Canada — or 15% — have diabetes, some of whom are undiagnosed. They project that by 2034, 7,303,620 people — or 16% — will have either type 1 or type 2. (About 95% of cases are type 2.)

Before I go further, I promise this is not all bad news — and I’m going to put tools in your hands to help.

Why should you care about the stats? Well, first off, look around. Do you see 15 people? At least one of you will have or develop diabetes. So it’ll be you or someone you love.

Why else? Diabetes is the leading cause of blindness in Canada and a leading cause of heart and kidney disease as well. It also affects nerves and muscles, causing pain and dysmotility — and it can even affect the bladder! (No one told me that until it happened!)

Having had type 1 since the age of nine, I can attest to the nastiness of this disease.

So, what to do? Recognise that lifestyle factors make an enormous difference in type 2 — and even small changes can have a positive impact. These small moves count towards both prevention and control if you already have the disease.

Here’s a reminder of some things you probably know could make a difference: park further away from the door of a public place like a grocery store. Steps really do count. Pay attention to how much unhealthy fat you eat (and cut some out — just noticing doesn’t count. Nice try!). If you have weight to lose, shed a few pounds. Picture a pound of butter — yes, imagine carrying even just five or ten fewer of those, which are making your pancreas work too hard.

Here are some less obvious choices: increase your fibre intake, especially at mealtimes. Start your meals with fibrous foods — think a starter salad or a few mouthfuls of vegetables before you hit the rice or potatoes. Fibre causes a smaller sugar spike in your blood glucose, making your pancreas work less hard. Starting with vegetables is even more effective. (Follow @glucosegoddess on socials for more info.)

Also, when having a high-carb meal like pasta, drizzle some healthy olive or avocado oil on it. This healthy fat slows down sugar absorption, taking the load off your pancreas. Want your insulin to work more efficiently? Do a few squats (use a wall if you’re unsteady) or go for a walk soon after your meal. This burns off sugar and makes you more sensitive to the insulin your pancreas produces.

I really don’t want you to get diabetes or its complications. Please, spread the word.

Less health stress, yes?