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DIABETES APPEARS WITHOUT WARNING
ASSESS YOUR RISKS &
TAKE ACTION EARLY
Diabetes can arrive without warning. A heart attack or reduced sexual performance may be your first sign. You may think ‘it will never happen to me’. You might have been told you have ‘borderline diabetes’ or ‘a touch of sugar’. This may not sound serious at the time. When you present a few years later with diabetes and some complications you might wish you’d had the opportunity of doing something about it earlier.
Here is an opportunity to check your risks and a chance to take action early.
Almost 1 in 4 Australians over the age of 25 either has diabetes or is at risk of getting it in the near future. Many have no symptoms. When diagnosed they may already have complications.
Check through the following to see where you are headed. Are you a one in four?
ARE YOU AT RISK OF DIABETES?
Are you:
- over the age of 50?
- over weight?
- from one of the following cultural backgrounds:- Australian Aboriginal, Asian, Polynesian, Maltese or Indian subcontinent?
Do you have:
- a family history of Type 2 diabetes? (Perhaps they do not know!)
- heart disease, angina or have had a heart attack?
- diabetes in pregnancy (unlikely for the guys but good to check the family)
The above are risk factors for diabetes. If you ticked any of them speak with your doctor about being tested.
Do you have:
- high blood pressure?
- high total cholesterol?
- high triglycerides (blood fats)?
- low HDL (good) cholesterol?
The above four factors are more common in people with diabetes and those at risk. If you are unable to answer them find out what they mean and ask the doctor about having them tested. It is important to know what they are for you. Ask your doctor.
Are you:
- less active than you used to be, playing less sport, less fit?
- gathering excess fat around your middle?
- eating foods often that are high in saturated fat? These include fatty meat, skin on chicken, high fat cheese and full fat dairy foods, snack foods like chips, cakes, biscuits, chocolates and take-away or fast foods.
- drinking excess amounts of alcohol? This can cause weight gain among other things!
- in a stressful work or home environment?
- smoking cigarettes?
The above factors can increase your risk of getting diabetes. Adding one kilo of weight per year might seem like nothing. In twenty years it may mean diabetes and heart disease. Pay attention to where you are headed!
Perhaps you would prefer not to know you have diabetes. This is understandable when much of the information around suggests that to be healthy you have to give up the good things in life. If this is all you have heard then you have not been given the full story.
There is a team of people available with information and services that can make management easier. They include Diabetes Australia, your GP, Podiatrist, Diabetes Educator, Dietitian, Aboriginal Health Worker, Pharmacist and Ophthalmologist or Optometrist. Some people might also see an Endocrinologist (diabetes specialist).
Step into a brighter future
Be tested if you think you may be at risk
Get the information you need
Type 2 diabetes and its complications ARE preventable
Take action TODAY!
SYMPTOMS OF DIABETES
THESE INCLUDE….
- tiredness and lethargy
- unexplained weight loss
- increased thirst
- going to the toilet more often, especially at night
- blurred vision
- burning sensations in the feet or hands
- pain in leg muscles
- recurrent infections like thrush or boils
- wounds that take longer than usual to heal
- itching, skin infections
- excessive hunger
- weight gain
- irritability
There are a number of different symptoms people can get. Many have no symptoms until some damage has already occurred. Symptoms can be put down to other things. If you have no symptoms check your risk factors.
ALWAYS CHECK IF UNSURE
For more information call Public & Community Health (08) 9021 2622
Managing Type 2 Diabetes
- practical steps to a brighter future -
If you already have diabetes here is a practical guide to get you started. For others it might simply add more to what you already know. It is beneficial to speak with your doctor and the other health professionals available. Individual consultations and group programs are available. Make the most of the services in your region.
At first it might all seem like a lot - blood tests, seeing this person and that and testing your own blood sugars. This does get less, as you understand what’s happening and what works for you. Taking the time now can make life much easier later.
Let’s begin…….
Step One
Speak with your doctor about your blood test results. This includes blood sugars (glucose), cholesterol (total, LDL & HDL), triglycerides as well as blood pressure. Ask for a copy so you can keep your own record. Add it to your personal record card. This hand held record card is available from your doctor or diabetes educator. It allows you to follow your own progress. Ask about anything you do not understand.
You will also need to have your kidneys, eyes, heart and feet checked. Kidneys are checked with urine and blood tests. The heart and blood vessels by blood pressure, cholesterol and triglycerides and for some a stress test or other more specialised procedures. See a podiatrist about your feet and have an ophthalmologist look at your eyes.
Step Two
Begin monitoring your own blood sugars. This gives you more flexibilty in management and allows you to know what works best for you. It’s not the same for everyone. You can buy a meter for testing from Diabetes Australia (DA) or your local pharmacy. Amcal is your local DA outlet here in the Goldfields.
Register with the NDSS (National Diabetes Services Scheme) so you can get your supplies more cheaply. You will need to fill in a form and get your doctor to sign it. Speak with a Diabetes Educator so you understand what your blood sugar results mean, what levels to aim for and what action you might take.
Step Three
Speak with a Dietitian about what you are eating. It is important to know what amounts you need to include for optimum health. People can restrict themselves too much when they first get diabetes. Check your intake with the recommended amounts. There’s a lot to learn about food. Understand the part in plays in managing your diabetes and general health. Find out about the tips and short cuts available. Know how to continue enjoying food and life. Get in early so you get off to the best start.
Step Four
Assess your level of physical activity. When was your peak fitness and how different are you now? A reduced level of physical activity is one of the main causes of Type 2 diabetes. Increase your level of physical activity. Aim for at least 30mins of accumulated activity each day. Three lots of ten minutes add up. Check the effect of this on your blood sugars. Then if you can do a harder workout three times per week that is great for added fitness. Just begin something.
Step Five
Record your blood sugar results. At the start you might do these more often. The best times to test are before breakfast (fasting) and two-hours after the main meals. This gives you information about how your body works, the effect of any diabetes tablets you might take (and how you might be able to get off them) and the effect of changes you make to your eating or level of physical activity. Speak with your Dietitian and Diabetes Educator so you can interpret the results and take the most appropriate course of action. Simple changes can have big effects. Understand what is going on and make life easier for yourself.
The following tips will assist in getting you started:
Tip One
Spreading carbohydrate out a little more over the day can reduce blood sugars and allow you to eat what you need for health. This may mean you eat a little less at the main meals and more between meals. Leave at least two hours with no food so you can check your blood sugars.
Tip Two
Increasing your level of physical activity helps reduce bloods sugars. It also reduces your risk of heart disease. Try it at different times and check the effect on your blood sugars.
Some people find that moving more after meals can reduce their two-hour reading. It can be as simple as the difference between a short walk at lunch and going straight back to the desk or the difference between a few odd jobs around the house after dinner and sitting watching the TV. High fasting blood sugars in the morning can be reduced by a walk after dinner in the evening.
See what works best for you. Experiment!
Tip Three
Saturated fat can cause high blood sugars. It can also increase your weight, cholesterol and risk of heart disease.
Saturated fat is found in fatty meat, skin on chicken, high fat cheese and full fat dairy foods, snack foods like chips, cakes, biscuits, chocolates and take-away or fast foods.
If you are eating lots of these foods and begin to reduce them it is important you speak with your Dietitian so that you are eating enough of the good fats.
Minimise your saturated fats and eat enough of the others!
Tip Four
Much has been discovered about carbohydrate foods and their effect on blood sugars. It is very different to what was thought. Years ago it was assumed that sugar was ‘quick’ and starch ‘slow’. This is not true. Some starchy foods send blood sugars up faster than sugar!
The result of all this research is a system called the glycaemic index (GI). It ranks foods according to their effect on blood sugar. This ranking system is very useful. Just eating foods with low numbers (the lower the number the slower the effect) can be restrictive. It is important to understand how it all works so you are still including the range of foods important for health. Speak with a Dietitian or attend an education program.
Understand how best to use it.
It is important to continue eating carbohydrate foods because they not only supply us with energy but also fibre and vitamins and minerals. Using the GI might mean you simply try a different bread, rice or breakfast cereal.
Step Six
If your blood sugars continue to be high speak with your doctor. You may need some tablets to assist in bringing your blood sugars down. Not everyone needs tablets, some do. It’s an individual thing. It is important to learn how to manage your blood sugars early.
Step Seven
Continue to eat well, include regular physical activity and manage your weight. Your future health depends on the action you take now. Have regular blood tests and ask your doctor to check your blood pressure, heart and kidneys. See an ophthalmologist about your eyes and a podiatrist about your feet.
Make it easier for yourself by accessing the team of people available. This includes your doctor, dietitian, diabetes educator, podiatrist, pharmacist and physiotherapist. Attend your local diabetes education program. There’s one to suit everyone. Ask questions when there is something you do not understand.
Free Education Sessions
Free Diabetes education services are available in Kalgoorlie. Individual appointments and group education sessions are available and delivered by Diabetes Educators. Family, partners, friends and relatives are encouraged to attend also. To make a booking please phone population health on 90212622.
Further Questions
If you have further questions or concerns call Martina Chippindall, the Regional Diabetes Coordinator at the Goldfields Public Health Unit on 9021 2622. Diabetes Australia is also available to answer questions. Their Toll Free number is 1300 136588.
Other links you might find useful:
www.glycemicindex.com
www.foodwatch.com
Content provided by:
Martina Chippindall,
Regional Diabetes Coordinator,
Goldfields Public And Community Health.
Tel 08 9021 2662
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