Sugar is part of our way of life. We love our home baking, morning and afternoon teas, ice cream, sweets and sugary drinks. It can be hard to resist indulging. But we now know so much about the effects of sugar on our bodies, that it is time to heed the warnings.
Diabetes Awareness Week is celebrated each year in November. It is a time for us to consider our risks for developing Diabetes. More than 225,000 New Zealanders have been diagnosed with diabetes and many more have it without knowing.
Two of the high risk factors for Type 2 diabetes are ones we have control over – diet and exercise. We can make a huge difference to our health by making a few simple changes to our everyday eating and exercise patterns.
Eating Habits
Do we realise just how much sugar we are eating? Many food and cooking habits are learned through generations of behaviour, whether it's Mum's ginger crunch or the fizzy drinks we are used to.
Sugar damages the body by causing inflammation and sugary foods can cause obesity, high blood pressure, cardiovascular disease, type 2 diabetes and maybe even dementia. You need not necessarily be overweight but could still be at risk. One study found that sugars in foods and drinks increased blood pressure, no matter what the weight of the person.
Like alcohol, sugars have an addictive quality, making it hard to cut them out. Even savoury foods usually have added sugar. Sugars in raw, fresh foods, like fruit, are not usually the problem but processed foods often have sugar added.
The "ingredients" section on the label will give the names of sugars and may include corn syrup, sucrose, fructose, glucose, honey and molasses. Reading labels can be hard work but using fresh food, prepared and cooked at home avoids this.
Too little fat can cause you to feel hungry and crave sugary foods. Our bodies need a certain amount of fat – but the right type of fat to be beneficial. Extra virgin olive oil, flaxseed oil and the oils found in avocados, salmon and nuts are best.
The Ideal Plate
Eating the right quantities of different foods is important for your overall health. The portions on your plate should be based on the ideal plate -1/4 protein, 1/4 carbohydrates and ½ fruit and veges.
In short:
- Base your meals around the ideal plate.
- Drink plenty of water. Avoid drinking fruit juice and other sweet drinks.
- Eat breakfast, lunch and dinner every day.
- Eat some carbohydrate food at each meal, but not too much.
- Choose food low in sugar, saturated fat and calories or kilojoules.
(Image courtesy of www.Diabetes.org.nz)
Exercise Habits
Did you know it could take two or three hours of walking to burn off the amount of energy in a can of sugary drink?
30 minutes exercise a day is advised. Choose something you enjoy doing as you are more likely to do it regularly. Cycling tracks are provided in many areas and walking beside the sea, a river or through green areas can lift your spirits.
"But it's no use exercising at my age," you may say. The reality is, the benefits are huge whatever your age. Regular exercise can improve your quality of life – and be life extending. It helps reduce our risk of Alzheimer's and dementia, depression, heart disease and colon cancer. For those with diabetes, it improves insulin sensitivity and blood sugar control.
With suitable, regular exercise you can improve balance, build strength, increase endurance and prevent a slow loss of bone mass. Exercise also improves your range of joint movement, which helps prevent falls and injuries.
Even with limited mobility you can still exercise. Stretch, use suitable weights, or do chair – aerobics. Seated exercise can be most effective. Even 90 year olds, with suitable, gentle exercise, can improve their muscle strength, balance and mobility.
One way to stretch and strengthen leg muscles, increase joint flexibility, relieve swollen ankles and cramps and improve circulation, is to exercise with the Aircycle while sitting. It helps to avoid foot complications of diabetes too – numbness and ulcers. Diabetes clinics, podiatrists and physiotherapists recommend it.
Diabetes Christchurch and pharmacies sell Aircycles. They cost $30-$35. For more information about the Aircycle or to order direct, visit www.aircycle.co.nz or phone 04 569 5013.
Find the AirCycle in the GrownUps Shop here.