Diabetes

Diabetes is a condition where the level of sugar, or glucose, in the blood has become too high. Glucose is our bodies’ main source of energy and mostly comes from food. Usually, once food is eaten, glucose levels in the blood rise, where it gets taken to cells by a hormone called insulin. Once in the cells, glucose is used to make energy. When a person has diabetes, this process breaks down as your body either doesn’t make enough insulin or your body is unable to utilise insulin properly anymore which means that glucose levels in the blood stay elevated. This can lead to all sorts of symptoms ranging from fatigue to extreme thirst, frequent urination as well as tingling in the hands and feet. Diabetes can lead to serious complications such as heart disease, stroke and kidney failure.

There are two types of diabetes, type 1 and type 2. Type 1 diabetes is an autoimmune condition where your body makes very little or no insulin as cells in the pancreas have been destroyed. People who have this type of diabetes need to take insulin every day and while this type can be supported, it can not be reversed.

Type 2 diabetes is different; this is where a person has become resistant to their own insulin. In other words, the cells in the body aren’t able to use insulin effectively anymore. This is for a variety of reasons but risk factors include being overweight or obese or having a family history of the disease. This type of diabetes can, however, be managed and in some cases put into remission, where medications are no longer necessary, through dietary and lifestyle measures.

I have supported many diabetic clients who have seen great improvements in their blood glucose levels and the quality of their lives by making changes to their nutrition and lifestyle choices. Based on research, I have found some of the following measures to be effective in managing diabetes:

• Carbohydrate management: Choose complex carbohydrates such as wholegrains - brown rice, quinoa - vegetables and legumes over simple sugars. Be mindful of portion sizes of carbohydrates to help with weight management.

• Include low Glycemic Index (GI)/ Glycemic Load (GL) fresh fruit and vegetables. GI or GL is a measure of how quickly a food can raise blood glucose levels. If a food has a low GI, such as berries for example, it will not raise blood glucose levels by much whereas a food with high GI such as melon will raise blood glucose levels a lot.

• Ensure meals are balanced by incorporating lean protein and healthy fats to ensure blood sugar levels remain steady. Lean sources of protein include skinless chicken, fish and legumes. Healthy fats include olive oil, olives, nuts, seeds and oily fish. A good intake of essential fatty acids such as omega 3 is essential to help manage inflammatory processes. Try to ensure intake of saturated fats (red meat and dairy mostly) are kept to a minimum, usually less than 10% of total daily energy intake.

• Increase soluble fibre as this slows digestion and the absorption of carbohydrates thereby preventing rapid rises in blood sugar. Aim for at least 35g of fibre per day. This includes legumes, oats, nuts, seeds, fruits such as apple and pear and most vegetables.

• Stress support. Use mindfulness techniques such as meditation and breath work to reduce stress levels. Higher stress levels are associated with higher blood glucose levels in both type 1 and type 2 diabetes through the cortisol and adrenaline response.

• Finally and last, but by no means least, exercise! Studies have shown that regular exercise is associated with improved insulin sensitivity and therefore blood glucose control. This is due to the increased lean muscle and enhanced muscle cell metabolism that exercise brings with it. At least 30 minutes daily of aerobic exercise, weight and strength training as well as stretching is recommended.

Certain supplements such as chromium, zinc and alpha lipoid acid may also be used to help support insulin activity as well as improve glycemic control. However, this is very individual and must be checked with a registered health professional especially if someone is taking medication.