World diabetes day, a global diabetes
awareness campaign is held every year on November 14. This was introduced by
International Diabetes Federation (IDF) and the World Health Organization in
1991 to address the growing epidemic of diabetes around the world. The day
features a new theme introduced by IDF each year to focus on issues being faced by the global
diabetes community. The campaign would spread across the year and this day marks the birth anniversary of Frederick Banting who, along with Charles Best and John James Rickard Macleod, initially conceived the idea that led to the discovery of insulin
The theme of World Diabetes Day, from 2014 to 2016 is healthy living
and diabetes and this year, there's a campaign that focuses on 'Healthy Eating',
starting each day right with a healthy breakfast. Healthy
eating can help prevent the onset of type 2 diabetes
and is an important part in effective management of all types of diabetes and can assist in avoiding
‘World Diabetes Day (WDD) is a global awareness campaign for diabetes and is observed annually on the 14th of November. ‘Healthy Living and Diabetes’ is the theme of World Diabetes Day for 2015.’
is a growing condition which is rapidly seen in all age groups, therefore widespread awareness is necessary and such awareness has also become the need of the hour. In this regard, millions of people all over the world come together to take important steps and activities in order to lead a healthier life. Activities that are organized on
this day typically include: radio and television programs, sports events,
newspaper and magazine articles, walkathons, press releases and conferences,
camps, cycle races, political events and public information meetings.
Diabetes is a chronic metabolic disorder of
multiple etiology distinguished by chronic hyperglycemia with disturbances in
carbohydrate, fat and protein metabolism, which results from insulin secretion
deficiency, insulin action or both. It is of two types, namely type 1 and type
2. In type 1, not enough amount of insulin is produced by the body, whereas in
type 2, the body's cell don't respond to insulin properly. People with diabetes
have greater risk of developing number of serious health problems leading to
complications such as damage to: eyes (retinopathy
), kidneys (nephropathy) and nerves (neuropathy) and foot disorders leading to severe infections and eventually amputation. Serious complications include cardiovascular diseases such as heart attacks, strokes and insufficiency in
blood flow to legs. The risk factors for diabetes are family history, ethnicity, overweight, unhealthy diet, physical inactivity, elevated blood pressure, impaired glucose tolerance,
gestational diabetes history, poor nutrition in pregnancy.
Signs and symptoms vary in people. In some cases
no signs are even observed. Commonly experienced signs include: frequent
urination, increased hunger, loss of weight, feeling tired, lack of
concentration and interest, blurred vision, slow wound healing, vomiting and
stomach pain (mistaken as flu).
Fast Facts About Diabetes
According to International Diabetes
Federation, globally, 387 million people live with diabetes and 46.3% remain
undiagnosed. One out of 12 people have diabetes. In South East Asia alone, there are 75 million people living with
diabetes. 77% of people live with diabetes in low and middle income countries.
As per WHO, the global prevalence of diabetes in 2014 was
estimated to be 9% among adults aged 18 years or older. In 2012, approximately
1.5 million deaths occurred because of diabetes and more than 80% of diabetes
deaths occurs in low and middle income countries. It is projected that diabetes
would be the 7th leading cause of death by 2030. In India, more than 65.1
million people currently are affected with diabetes as compared to 50.8 million
Healthy Eating for Diabetes
Eating well to maintain a healthy weight is one of the most important things
that can be done for lowering risk of type 2 diabetes. For people with
diabetes, a well-balanced meal plan is required. Diabetes meal plan
serves as a guide on how much and what kinds of food can be chosen to eat at meals and snack times. The right meal plan helps in improving
blood glucose, blood pressure and cholesterol numbers and keep weight on track.
Tips for Healthy Eating1. Eating regular
skipping meals and space out breakfast, lunch and evening meal over the day.
This will help to control appetite and blood glucose levels, if on twice daily
dose of insulin. If you work for long hours, take healthy packed lunch and healthy snacks along.
Include carbohydrates that are easily absorbed (with low glycemic index
), such as fruit and vegetables, pulses, wholegrain starchy foods and some dairy foods. Depending on the diabetes treatment and nutritional goals, you may be advised on:
3. Cut out fat:
- Estimating amount of carbohydrates you are eating
- Choose healthier sources
- Spread out the intake throughout the day
Eat less fat, especially
saturated fat. Unsaturated fats obtained from olive oil, sunflower oil,
rapeseed oil, nuts and avocados are however better for your heart.
4. Try to eat five
times a day:
- Use skimmed or semi-skimmed milk
- Look out for creamy sauces and dressings and exchange them for tomato based sauces.
- Lower intake of cheese, butter and other spreads
- Grill, steam or bake food rather than frying
Foods such as fruits and vegetables
provide essential vitamins, minerals and fibers needed, so aim to eat five or more portions a day.
5. Take more
peas and lentils have low fat and high fiber, cheap to buy and are packed with
nutrients. Also, they help in controlling cholesterol and have no big impact on
6. Consume more fish:
All fish are healthy, if not
coated with batter or fried. Oily fish
trout are good as they are rich in omega-3 (polyunsaturated fat) and helps to
protect against heart disease. Eat two portions of oily fish a week.
7. Cut down sugar:
Reduce sugar intake in your diet
without stopping it completely.
This can be done by -
8. Cut down salt:
- Choosing sugar free diet or no added sugar drinks
- Buying canned fruit in juice and not in syrup
- Cutting out sugar in tea or coffee
- Reading food labels and lowering intake of high sugar foods
- Using sweeteners instead of sugar
Excess of salt can elevate blood
pressure and increase risk of type 2 diabetes, stroke or heart attack. Cut down
on pre-prepared foods and try flavoring your food with herbs and spices instead
Alcohol is high in calories, so think of cutting down your intake, if you are
trying to lose weight.
10. Keep portion
size in account:
Eating not what's on your plate, but eating how much is important. Know your
overall portion sizes and if you are losing weight, portion adjustment would be
required. Vegetables or salad should occupy half-filled portion of the plate,
with rest of the plate divided between foods rich in protein, such as meat,
fish, eggs or beans and starchy carbohydrate foods.
11. Refrain from
diabetic foods: Foods rich in calories
and fats can affect your blood glucose levels, are also expensive and can have
a laxative effect.
12. Consult a dietitian:
Visit a registered
dietitian for a diagnosis and have
regular reviews. Ask your doctor to recommend a registered dietitian and this can also
be made available if you have been told that you are at risk of type 2
Diabetes is silent killer disease and affects
your overall well-being. However, you don't need to be intimidated and take a
backseat. There are certain lifestyle changes that can be adopted to get things
back on track and one of them is eating healthy. So on this World Diabetes Day, let us all take an oath
to tackle the menace caused by diabetes and live long and healthy lives.
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Federation. Available from: http://www.idf.org/
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