Over two and a quarter million Canadians are estimated to have diabetes. This statistics is staggering, emphasizing the growing diabetes epidemic in this country. As yet, there is no cure for diabetes and the health care costs amount to approximately $9 billion a year. This reinforces the need for more research, education and prevention. While there is no cure for type 1 diabetes, type 2 diabetes, which makes up 90% of the cases, can be prevented or delayed by making healthy lifestyle choices.
Heathy Lifestyle Choices
Type 2 diabetes is preventable. With proper nutrition and physical activity, you can achieve a healthy weight, maintain it and minimize your risk of getting type 2 diabetes.
Be physically active-
Dr. Nick Busing from the College of Family Physicians of Canada once said, "Being physically inactive has the same impact on your health as smoking a pack of cigarettes each day". You cannot afford to be physically inactive. Health Canada remcommends getting 60 minutes of activity a day in periods of at least 10 minutes each. The exercise doesn't have to be strenuous. You can walk the dog for 20 minutes, vacuum for 10 minutes, rake the leaves for 20 minutes and play tag with your children for 10 minutes. The important thing is to make exercise part of your daily routine. Studies have suggested that the regular physical activity can reduce the risk of type 2 diabetes by 50%.
When it comes to healthy eating , small changes can make a difference.
- Limit your intake of fat and sugar. This will help keep your cholesterol and other bloof fats in check.
- Include a fruit or vegetables at each meal. Fruits and vegetables are low in calorie and high in vitamins.
- Eat whole grain products to boost your fiber intake
- Switch to low-fat dairy products. This will help lower your calorie and fat intake.
- Eat beans and lentils more often. They are good source of protein and fibre.
- Eat regular, balanced meals that include foods from the four food groups.\