Diabetes and a Modern Lifestyle 03 December 2020 The number of people with diabetes is rising. In the UK it is estimated that 4.8 million people are living with diabetes: 3.9 million have been diagnosed but it is estimated that almost a million cases of type 2 diabetes have not been diagnosed yet. Over 5 million people in the UK will have diabetes by 2025. Put another way, that’s 7.5% of the UK population. The majority of diabetes cases are type 2. 90% of them in fact. Yet, if you don’t already know about diabetes, or the importance of wearing a piece of medical ID jewellery or a diabetes bracelet, then you might be asking… What is type 2 diabetes? There are several types of diabetes, though the main two are: Type 1 - can develop at any age; most common in children and young people. Daily insulin injections are required to keep blood glucose levels at appropriate levels. Type 2 - most common in adults, this type makes up approximately 90% of all diabetes cases. The main treatment is simply a healthy lifestyle, however, medication will usually be required in the long run. Type 2 is the more common kind of diabetes, causing blood sugar levels (blood glucose) to become dangerously high. Besides causing mild symptoms like feeling really thirsty and then needing to urinate frequently, it can lead to many more serious issues like: Blurred vision Slow to heal wounds Tingling or numbness in the feet and hands Whilst type 2 diabetes can be hereditary or connected to a family history, it is also closely linked to diet, weight and activity. Which begs the question: why is the prevalence of type 2 diabetes increasing and not decreasing? A MedicAlert membership can help provide daily protection and ongoing peace of mind if you have diabetes. By wearing a piece of medical ID jewellery, that is directly linked to your nurse-checked medical record, you can be confident that in emergency situations where you might not be able to speak for yourself, paramedics, first responders and caregivers will have your vital medical information immediately to hand. Food and Creature Comforts in the UK Want some scary facts? No problem, here are three big ones. Here in the UK: there were over 26,000 fast food restaurants as of 2018 We consume an average of 322 cans of sugary drinks each per year (that’s about 2L every week) We each watched an average of 5 hours a day of television in 2018 These figures speak to a trend in the UK (and in many western developed countries, in general) of increasingly more sedentary lifestyles cushioned by convenient junk foods. These attributes of common lifestyles in the UK feed directly into a causal relationship with type 2 diabetes. Moving Well In the UK, the Chief Medical Officers’ Guidelines recommend at least 150 minutes of ‘moderate intensity activity’ each week, weight bearing (and, therefore, strengthening) activities twice a week and a reduction of ‘extended periods of sitting’, so let’s also factor in one major stat: 34% of men and 42% of women do not do enough physical activity each week to achieve what is perceived as good health. Remarkably, by following the above guidelines, the risk of developing type 2 diabetes is cut by 40%. Yet, what’s really eye opening is how current data indicates that the UK population is almost 20% less active than it was 60 years ago. By 2035, the expectation is that that figure will rise to 35%. Of course, working from home and the closure of gyms in 2020 have unexpectedly thrown a bit of a spanner into the works when it comes meeting those guidelines consistently. The rise of technology geared towards convenience has not helped either. But these are only obstacles, not roadblocks. Real roadblocks often take the shape of physical limitations caused by diabetes, or any other medical condition that one may be living with. The notion of ‘moderate intensity activity’ is relative to each and every one of us. There is no universal baseline for what is ‘moderate’ when it comes to intensity, which means the power to achieve this level of activity is entirely within our hands. We know that exercise can seem daunting if you have a medical condition, especially if you are scared about having an emergency and not being able to talk for yourself. MedicAlert membership supports you in staying active, with options such as our Wristband Tags, Silicone Bands and Sports Bands designed to be worn during exercise. Eating Right The other significant risk factor regarding type 2 diabetes concerns diet (and, consequently, weight). A healthy diet will likely improve insulin sensitivity and therefore, if type 2 has already been diagnosed, help make your diabetes easier to manage. If diabetes has not yet onset, then this particular risk factor is further reduced. However, when it comes down to it, a simple solution or always eating a healthy diet with no processed foods does not necessarily take into account the complex variables that can influence a diet, rightly or wrongly. Therefore, how do we go about implementing as healthy a diet as possible, regularly and for the majority into our meals? One fantastic resource is The Eatwell Guide from the NHS. It is an easy to digest (yes, that’s absolutely a pun) visual representation of a healthy, balanced diet. In essence, if you are looking to achieve balance in your nutritional intake, the food you consume each day and week should be able to, more or less, match the guide: 5 portions or fresh fruits and vegetables each day 33% of the calories consumed should come from starchy, high fibre, wholegrains (e.g. brown rice, wholewheat pasta, potatoes with skins on) ‘Some’ low-fat dairy, or dairy alternatives, as a source of protein, vitamins and minerals Simply eat ‘more beans and pulses’ as a staple source of protein, alongside a couple of pieces of fish (1 oily, like salmon or mackerel) each week. Try to limit red and processed meats. Oils, spreads, saturated fat, salt and sugar should all be avoided as much as possible. The ultimate goal here is to incorporate a variety of each of the 5 food groups in order to intake a range of nutrients. There are no such things as ‘diabetic recipes’ or a ‘diabetic diet’. A Quick and Easy 5 Tips To Tighten Up The Diet If it’s processed, leave it on the shelf Cut out the alcohol Snack on something fresh, like tasty peeled veg or a small handful of unsalted nuts Structure your meals around the basics: breakfast, lunch and dinner Minimise salt, sugar and oil intake. As any personal trainer will tell you, diet is the biggest factor in getting your body healthy. In the hierarchy of importance, exercise is the queen to diet’s king. If you can pay attention to your food intake and crack a good, healthy, balanced diet, you will be well on your way to reducing your risk of developing type 2 diabetes. If you, or someone you care about, has diabetes, MedicAlert provides protection, peace of mind and the confidence to remain active, join in and live life to the full. Our service supports anyone living with an underlying medical condition: physical or mental. You can discover all of the benefits of membership or click below to join now. 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