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Table
of contents
* What are the warning signs?
* Who is at risk?
* What is type 2 diabetes?
* Minimizing the risk...
* You’ve been diagnosed with type 2 diabetes?
* For more information...
It is estimated that over 2 million Canadians have diabetes and of
these, one third are undiagnosed. Nine out of ten people with
diabetes have type 2 diabetes. Seniors represent almost 48% of the
total number of people with the disease, and this number is
expected to rise as Canada's population continues to age.
What are the warning signs?
Many people have diabetes for years before they're diagnosed. This
is especially true for older adults, whose symptoms can be slight
or not apparent at all. Symptoms include:
* unusual thirst
* frequent urination
* weight change (gain or loss)
* extreme fatigue or loss of energy
* blurred vision
* cuts and bruises that are slow to heal
* frequent or recurring infections
* tingling or numbness in hands and feet
* for men, trouble getting or maintaining an erection
Many people who have diabetes may have none of these symptoms.
They may also occur in people who don't have diabetes.
The only way to be certain is to take a blood test ordered by your
doctor. The Canadian Diabetes Association recommends screening
every 3 years for everyone above age 40, and every year for
individuals with other risk factors.
Who is at risk?
Some risk factors for diabetes cannot be altered. For example,
you're at higher risk for developing type 2 diabetes if:
* you are over 40 years old
* you have a family history of diabetes
* you are of Aboriginal, Hispanic, Asian, South Asian or African
descent
* you gave birth to a baby weighing over 4kg (9lbs) or you had
gestational diabetes
You can, however, control certain other risk factors through
lifestyle changes that include:
* achieving and maintaining a healthy weight
* being more active
* having healthier eating habits
Making these changes can also help you to:
* lower your cholesterol
* lower your blood sugar level
What is type 2 diabetes?
Insulin is produced by the body to transform sugar into energy.
Type 2 diabetes occurs when the body no longer produces enough
insulin, or has difficulty using the insulin it produces, causing
sugar to build up in the blood. Over time, this damages your blood
vessels and nerves and can result in severe complications
including:
* blindness
* heart disease
* stroke
* kidney failure
* erectile dysfunction
* nerve damage
* reduced blood supply to the limbs, possibly leading to
amputation
Minimizing the risk...
No matter how old you are, and even if you have other risk
factors, you can prevent or delay the onset of type 2 diabetes by
making a few simple, healthy lifestyle changes:
* don't smoke
* achieve a healthy weight and maintain it
* be physically active
* limit your intake of fat and sugars
* eat regular, balanced meals that include the four food groups
(grain products, vegetables and fruit, milk products, meat and
alternatives)
* keep cholesterol to a minimum
* maintain a normal blood pressure
Adopting these changes can make a world of difference to your
health, your independence and your quality of life, no matter what
your age and condition.
Eat well!
Diet is an extremely important part of preventing and treating not
only diabetes, but a number of other diseases associated with
aging. For many seniors, changing lifetime eating habits can seem
like a daunting task. Yet it can be fun!
Look at making the needed changes to your diet as an adventure.
Learn to cook again. Prepare old dishes in new ways. Discover
foods and combinations you never dreamed of trying!
Based on Canada's Food Guide To Healthy Eating, here are some
guidelines to help you prevent or delay diabetes symptoms:
Choose...
• Vegetables and fruits. Enjoy a variety. Choose dark green and
orange vegetables and orange fruit more often – broccoli,
spinach, squash, sweet potatoes, carrots, cantaloupes, orange
juice, etc.
• Fibre food. Choose grain products such as whole wheat, oats,
barley or rye, enriched pasta, brown rice, bran cereals,
multi-grain bread; add peas, beans, barley and lentils to your
favorite soups, stews and casseroles.
• Leaner meats, low-fat. Choose dairy products and dishes
prepared with little or no fat.
• Water. Drink more water, especially in hot weather and during
activities.
Limit...
• your intake of sugar, salt, caffeine, alcohol and soft drinks.
seniors at the supermarket
Be active!
Studies suggest that physical activity can reduce the risk of type
2 diabetes by 50%. Start slowly... and build up gradually!
Try to accumulate 30 to 60 minutes of physical activity into your
daily routine, in periods of at least 10 minutes each. You might
already be closer to this goal than you think! Here are a few
suggestions:
* do activities you are doing now more often
* walk wherever and whenever you can
* take the stairs instead of the elevator
* get up and move around more frequently, especially if you tend
to sit
* find activities you enjoy that involve some physical exertion
(gardening, walking, swimming, etc.)
Always consult your physician before embarking on any new physical
activity program. Canada's Physical Activity Guide for Older
Adults is a useful tool for developing an appropriate exercise
program (see For more information... for ordering information).
If your problem is motivation, try registering for a class in your
community. Or attach a pedometer to your waistbelt to record the
number of steps you take daily, and challenge yourself to increase
this number every day.
Regular activity helps reduce your risk of diabetes and improve
your overall physical, emotional and social well being.
topYou've been diagnosed with type 2 diabetes?
Diabetes is a self-help disease. If you've already been diagnosed
with diabetes, progression is controllable by following medical
advice and a healthier lifestyle.
Don't fear the unknown – learn as much as you can about managing
your diabetes by talking to your doctor or diabetes educator. You
can also contact a number of organizations such as the Canadian
Diabetes Association, that can provide excellent tools to help you
cope with diabetes and adopt and stick to a healthy lifestyle.
Take care...
By controlling your blood sugar levels, blood pressure and
cholesterol levels, you will prevent or significantly delay the
damage that uncontrolled diabetes causes to your body's blood
vessels.
You will also need to take special care in certain areas:
Foot care: diabetes can lower blood
supply to the limbs and reduce feeling in the feet. Check your
feet every day and watch for any redness or patches. Sores,
blisters, breaks in the skin, infections or callus buildup should
be reported right away to a podiatrist or family doctor.
Skin care: because people with
diabetes may have more injuries and infections, it's important to
keep skin clean, use skin softeners and take care of minor cuts
and bruises.
Teeth and gums: advise your dentist
that you have diabetes and schedule regular checkups. Your teeth
and gums need special attention to avoid serious infections.
Eyes: advise your eye care specialist
that you have diabetes and schedule eye exams according to the
professional recommendation. Your eyes need special attention to
alert you to any significant changes due to your condition.
Adopting a healthier lifestyle can not only prevent or control
diabetes, it can significantly reduce your risk of heart disease,
stroke and osteoporosis, and contribute to your overall well-being
and quality of life.
Our thanks to the Canadian Diabetes Association, the Canadian
Diabetes Strategy and other diabetes organizations for their
contribution to this info-sheet.
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