LOOKING AFTER YOURSELF – PREVENTING TYPE 2 DIABETES

By Linda Blackmore

In Australia, a startling 1 in 4 adults aged 25 and over has type 2 diabetes or ‘pre-diabetes’. With much of the focus on diabetes we thought we would focus on the so called ‘pre-diabetes’ and what can be done to prevent or control it.

‘Pre-diabetes’ is a term used to described two conditions - Impaired Glucose Tolerance (IGT) and Impaired Fasting Glucose (IFG). Although these conditions are not “full blown” diabetes they need to be taken seriously because they can lead to type 2 diabetes and a greater risk of heart disease.  

It is possible to have these conditions and not have any symptoms. Illawarra resident Beverly Taylor, is someone who knows first hand just how sneaky IGT and IFG can be. She visited her GP because she was feeling a little unwell and was shocked to learn she had Impaired Glucose Tolerance.  She now advises all her friends around her own age to ask their GP to test their blood sugar levels because she says, “it’s no use saying it won’t happen to you”. Beverly believes that her generation today has to face the reality of this problem.  “Gone are the days when you could ignore your health”, she said.

People with pre-diabetes can do plenty to stop IGT and IFG from developing into type 2 diabetes.  Research clearly shows that regular exercise and a healthy diet are more effective than medication.  Beverly advises that as well as watching what you eat, it is vital to take regular exercise. “If you don’t look after your body you will lose it”, she says.  She also says that people should follow the advice given by the GP or diabetes educator, “If you don’t do what they say you are wasting their time and yours,” said Beverly.

What can you do?

See your GP for a simple blood test if you are:

  • Aged over 45 and very overweight or have high blood pressure or have a close relative with type 2 diabetes.

  • Aged over 55, women who have had gestational diabetes, “pre diabetes”, cardiovascular disease, women with polycystic ovary syndrome who are obese.

  • In a high risk group: Aboriginal and Torres Strait Islanders aged over 35, Pacific Islanders, Chinese and people from the Indian subcontinent.

Keep to a healthy weight for your height:

  • Eat a varied diet which is low in fat (especially saturated fat, which is mostly from animal products), with plenty of fruit, vegetables, wholegrains and legumes

  • Exercise regularly. Thirty minutes of brisk walking on all or most days of the week or several 10 minute bursts through the day is all you need.  It helps you to control your weight and process insulin properly.

  • A low GI (Glycemic Index) diet assists weight loss and blood sugar control.

  • See your GP for a checkup and to obtain advice about weight loss and/or referral to a dietitian.

If you have type 2 diabetes already, even if you are feeling well, it is vital that you follow a program of health checks, physical activity and sensible eating to maintain your wellbeing and reduce your chances of developing complications. Diabetes has potential complications such as heart attack, high blood pressure, kidney disease and sight loss. See your GP for further information.