World Diabetes Day: Why We All Need to Understand Diabetes
In short
Almost 6 million people in the UK live with Diabetes, and 6.9 million more are at increased risk of Type 2. For many people that risk can be reduced, and it can start small: knowing your risk, a few food swaps and a short walk after meals.
World Diabetes Day (opens in a new tab) on 14th November shines a spotlight on a condition that impacts millions of people. But with many more at risk, some simple changes could help to prevent the next Diabetes diagnosis.
This year’s theme, set by the International Diabetes Federation, is “Early action on diabetes”: finding Diabetes sooner and lowering the risk of developing it in the first place.
Diabetes might not be something you think about every day, however the chances are that it affects someone you know - a family member, friend, neighbour or colleague.
The latest figures from Diabetes UK (opens in a new tab) make for sobering reading. Almost 6 million people in the UK are living with Diabetes, with more than 4.7 million diagnosed and an estimated 1.3 million people living with Type 2 Diabetes who are still unaware they have it. Furthermore, they believe that approximately 6.9 million people are estimated to be at increased risk of developing Type 2 Diabetes.
These numbers are considerable and serve as a reminder that Diabetes is not just a health issue for individuals or the NHS. It is something that affects families, communities and society as a whole.
So, what exactly is Diabetes?
Diabetes is a condition where the amount of glucose (sugar) in the blood becomes too high because the body cannot produce enough insulin or use it effectively. Insulin is a hormone that helps move glucose from the bloodstream into the body's cells, where it is used for energy. When this process does not work properly, sugar builds up in the blood, which over time can damage organs and affect a person's health.
There are different types of Diabetes; Type 1 Diabetes is an autoimmune condition and cannot currently be prevented. Type 2 Diabetes is much more common, accounting for around 90% of diagnosed cases, and is influenced by a combination of genetic, environmental and lifestyle factors.
Can Type 2 Diabetes be prevented?
The encouraging news is that, for many people, the risk of developing Type 2 Diabetes can be reduced.
The evidence backs this up. In England, people at increased risk can be referred by their GP to the free Healthier You NHS Diabetes Prevention Programme, and those who complete it are 37% less likely to develop Type 2 Diabetes (NHS England (opens in a new tab)).
Preventing Type 2 Diabetes does not necessarily mean expensive gym memberships, complicated diets or completely changing your lifestyle. Often, it is about making small, realistic changes that can become part of everyday life.
Here are five practical starting points that I often suggest to my patients:
- Be aware of your risk. Family history, age and ethnicity can all influence the likelihood of developing Type 2 Diabetes. Knowing your risk is important. The Diabetes UK online ‘Know Your Risk’ tool (opens in a new tab) is a useful starting point. Diabetes UK says your risk rises from the age of 40, or from 25 if you are of South Asian, African-Caribbean, Black African or Chinese background, and that having a parent, brother, sister or child with Type 2 Diabetes makes you 2 to 6 times more likely to develop it. Carrying extra weight around your middle, high blood pressure, having had gestational Diabetes and PMOS (PCOS) all raise it too (Diabetes UK (opens in a new tab)).
- Look at what is on your plate. Aim to include more vegetables, fruit, beans, lentils and wholegrain foods. Simple swaps, such as choosing seeded bread or brown rice more often, can help increase the fibre in your diet. UK guidelines recommend 30g of fibre a day for adults (SACN (opens in a new tab)), but only 4% of adults reach it (Food Foundation, from the National Diet and Nutrition Survey (opens in a new tab)).
- Choose your snacks wisely. Snacking isn't necessarily a bad thing, but what we choose can make a difference to our overall diet. Instead of reaching for biscuits, sweets or crisps every time hunger strikes, try alternatives such as a handful of unsalted nuts, plain yogurt, fresh fruit or vegetable sticks with hummus. Keeping healthier options readily available can make it easier to make better choices throughout the day.
- Rethink sugary drinks. Fizzy drinks, sweetened coffees and energy drinks can contain surprisingly large amounts of sugar. Choosing water or sugar-free alternatives more often is a straightforward change. The NHS says adults should have no more than 30g of free sugars a day, and a single can of cola can contain as much as 9 cubes of sugar, more than that whole limit (NHS (opens in a new tab)).
- Take a 10-minute walk after meals. You don't need to run a marathon or spend hours in the gym. A short, brisk walk after lunch or dinner is an easy way to build more movement into your day. In a study of people with Type 2 Diabetes, a 10-minute walk after each main meal lowered blood sugar after eating by about 12% more than a single 30-minute walk at another time of day, with the biggest effect after the evening meal (Reynolds and others, Diabetologia, 2016 (opens in a new tab)).
What are the early signs of Type 2 Diabetes?
It is also worth knowing that early Type 2 Diabetes can have very few noticeable symptoms. Increased thirst, frequent urination, tiredness and unexplained weight loss are among the possible warning signs (opens in a new tab). Anyone concerned should speak to their GP.
A simple blood test, the HbA1c, shows whether your blood sugar is in the normal, pre-Diabetes or Diabetes range. If you are aged 40 to 74 and live in England, your free NHS Health Check, offered every 5 years, also checks your risk of Diabetes (NHS (opens in a new tab)).
Why does World Diabetes Day matter?
Through my clinical work, I see first-hand how conditions such as Diabetes can affect people in very different ways. No two patients' experiences are the same, and behind every diagnosis is an individual with their own circumstances, concerns and needs. This is why awareness, understanding and a compassionate approach are so important.
World Diabetes Day is an opportunity for all of us to stop and think about our health, challenge misconceptions and share information. If you would like to check what you know, my post on Diabetes myths is a good place to start.
Perhaps the most important message is that prevention does not have to start with a dramatic lifestyle overhaul. It can begin with a walk, a minor change to a meal or simply taking an interest in your own health.
This World Diabetes Day, let's make awareness count. Knowing your risk and making small changes today, could help make a large difference to your health tomorrow.
If you have been told you are at increased risk, or you would like advice that fits your own life, you can book a free 15-minute call with me, or read what happens at a Dietitian appointment.
