LIFESTYLE | wellbeing www.womanthismonth.com November 2018 47 Symptoms: Symptoms of diabetes include frequent urination, frequent thirst, and frequent hunger (medically known as the three Ps – polyuria, polydipsia and polyphagia). Nocturia, or frequent urination at night; extreme fatigue or weakness; slow-healing wounds; blurry vision; and abnormal sensations like tingling, pins-and-needles or numbness of the hands and feet are other signs. Weight loss is a common manifestation of Type 1 diabetes. However, symptoms of Type 2 diabetics may be mild and go unnoticed. Anyone who shows symptoms should be tested as soon as possible. In the absence of any symptoms, the American Diabetes Association (ADA) recommends screening irrespective of age in adults who are overweight and have at least one risk factor for diabetes – namely, physical inactivity, positive family history (in a firstdegree relative), hypertension, elevated triglycerides and/or low HDL (the good cholesterol), a history of cardiovascular disease, and high-risk ethnicity (AfricanAmerican or native American). Healthy adults without any risk factors should undergo checks starting at age 45, every three years if results are normal. The good news is that diabetics need not completely avoid sugars and starches. Dr Emerita explains: “The ADA does not totally restrict sweet or starchy food. The key lies in having very small portions of food like bread, potatoes and pasta on special occasions. It’s important to know your limits. Fruits are good sources of vitamins, minerals, and fibres, but are high in natural sugar that can still raise blood glucose levels. A limit of three servings of fruit a day is usually recommended, keeping in mind that a serving size depends on the fruit. Consultation with a dietician is advised to know the amount, frequency and types of food that can be eaten, based on individual cases.” To Dodge the D word: - Lose the extra kilos - Exercise regularly - Eat a plant-based, fibre-rich, low-carb diet - Go easy on the sweeties - Limit food portion sizes - Ensure optimum vitamin D levels - Quit smoking Prediabetes: Prediabetes is when your blood sugar level is higher than normal, but not high enough to be considered diabetes. It is the alarm bell that allows you to make lifestyle changes to avert full-on diabetes.
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