Dr. Christian Kleanthous is a qualified GP with expertise in sports medicine, trauma, orthopaedics, and MSK medicine. Holding a Neuroscience degree from UCL, he’s served as a team doctor across various sports, including FA league football and rugby, and has provided medical support at events like the Rio Olympics and London Marathon.
Disclaimer
This article is for informational purposes only and does not substitute professional medical advice. Please consult your doctor or a qualified healthcare provider before making any decisions about your health or starting any new treatments.What Is Diabetes, Anyway?
Diabetes isn’t simply about craving sweets—it’s a condition that changes the way your body handles energy from food. Think of it as your body needing a little extra support to keep everything balanced. Today, we’ll dig into what diabetes actually means, without the heavy medical jargon that's harder to digest than a late night's pasta!
Diabetes affects millions globally, which is why November 14 is set aside as World Diabetes Day to spread awareness and bring attention to this important health issue.
When you eat, your body breaks down carbohydrates into glucose, raising your blood sugar levels. This rise signals your pancreas to release insulin, a hormone that helps move glucose into your cells to be used as energy. In diabetes, this process doesn’t work properly.
As a result, glucose hangs out in your bloodstream, causing high blood sugar levels, which can lead to various health issues over time.
(Source: NHS - Diabetes Overview)Always consult with a specialist before taking any major action. Our Private GPs are always happy to help you live the best verion of yourself.
Types of Diabetes: Not All Sweetness is the Same!
Just like coffee orders (who knew "oat milk, half-caf, sugar-free vanilla" would be a thing?), diabetes comes in a few distinct "flavours." Here's a rundown of each one:
Type 1 Diabetes: When the Pancreas Goes on Strike
Type 1 diabetes is an autoimmune condition. Think of it as friendly fire—your body's immune system mistakenly attacks the insulin-producing cells in your pancreas.
- Who it Affects: Usually diagnosed in children and young adults but can occur at any age.
- Management: Requires daily insulin injections or an insulin pump.
It's like the pancreas is out of commission due to an autoimmune attack, so you have to supply the insulin it can no longer produce.
Type 2 Diabetes: The Body's Resistance Movement
Type 2 diabetes is the most common type, making up about 90% of diabetes cases worldwide. Here, the body produces insulin, but it's either not enough or isn't doing its job properly.
- Who it Affects: Typically develops in adults over 40, but increasingly seen in younger people due to lifestyle factors.
- Management: Can often be managed with lifestyle changes, but medication or insulin therapy may be required.
- Lifestyle Twist: Type 2 is often linked to lifestyle factors, but genetics and age also play big roles. So, it's not just about how many sweets you've had—sometimes it's in the genes!
Gestational Diabetes: The Pregnancy Surprise
Gestational diabetes is a unique form that only happens during pregnancy when the body suddenly needs more insulin than usual. It’s like the pancreas saying, “Wait, how many people am I supporting now?” The good news is it usually goes away after giving birth, though it can raise the risk of developing Type 2 diabetes later.
- Who it Affects: Pregnant women who have never had diabetes before but develop high blood sugar levels during pregnancy.
- Management: Often managed with diet and exercise, but sometimes medication is needed.
- Healthy Side Effect: Managing gestational diabetes means extra attention to a balanced diet and regular activity, which can be good for both mom and baby!
Latent Autoimmune Diabetes in Adults (LADA): The Sneaky Type
LADA, sometimes called "Type 1.5," is a form of diabetes that sits somewhere between Type 1 and Type 2.
- Who it Affects: Adults who develop Type 1 diabetes symptoms but at a slower rate.
- Management: May not require insulin immediately but eventually becomes insulin-dependent.
- Diagnosis Trick: LADA can easily be mistaken for Type 2 diabetes at first, so if traditional treatments aren't working, a closer look might reveal this sneaky type.
Maturity-Onset Diabetes of the Young (MODY): The Genetic Link
MODY is a rare, genetic type of diabetes that doesn't fit the usual Type 1 or Type 2 categories.
- Who it Affects: Young people due to a specific genetic mutation.
- Management: May not need insulin and can often manage it with other medications or lifestyle adjustments.
- Family Flavour: MODY frequently runs in families, like a shared talent for music or that unmistakable family smile. This type of diabetes is passed down, connecting relatives with a genetic trait that shapes their health.
Why Should We Be Concerned?
You might be thinking, "I'm healthy! I stay active, eat my veggies, and keep an eye on sugar—why should I be concerned?" But the truth is, diabetes doesn't pick and choose. It can affect anyone, no matter your age, lifestyle, or even family history. Based on multiple researches:
- 537 million people are living with diabetes worldwide.
- 3 in 4 people with diabetes live in low- and middle-income countries.
- Close to 50% of diabetes is undiagnosed.
- 36% of people with diabetes experience diabetes distress.
- 63% of people with diabetes say that the fear of developing diabetes-related complications affects their well-being.
- 28% of people with diabetes find it hard to remain positive in relation to their condition.
Having diabetes is like being on a constant quest for balance. Some days you nail it; other days, you're just grateful for small wins... like resisting that second slice of pizza!
How Diabetes Has Progressed Over the Past Decades
Diabetes rates have been climbing faster than a squirrel up a tree. Over the past 20 years, the number of people diagnosed with diabetes has more than doubled. These statistics align with data from the International Diabetes Federation:
- In 2000, there were 151 million people with diabetes worldwide.
- By 2021, this number had risen to 537 million.
Factors contributing to this rise include sedentary lifestyles, poor diets, and an aging population.
(Source: International Diabetes Federation - IDF Diabetes Atlas, 10th Edition, 2021)Stages of Diabetes and What to Do at Each Stage
- 1Pre-Diabetes
In the pre-diabetes stage, blood sugar levels are higher than normal but not yet high enough for a diabetes diagnosis. This is a critical time because lifestyle changes can significantly prevent or delay the onset of Type 2 diabetes.
- Increase Physical Activity: Aim for at least 150 minutes of moderate aerobic exercise each week.
- Adopt a Healthy Diet: Focus on whole foods, lean proteins, and healthy fats.
- Regular Monitoring: Keep track of your blood sugar levels.
- 2Newly Diagnosed
Receiving a diabetes diagnosis can be overwhelming, but this stage is crucial for laying the foundation for effective management.
- Education: Understanding diabetes is essential.
- Set Up a Care Team: Create a supportive healthcare team.
- 3Managing Diabetes
Once you've settled into your diabetes management routine, ongoing attention is necessary to maintain your health.
- Medication Adherence: Take medications as directed.
- Regular Check-ups: Monitor your blood sugar levels and check for potential complications.
- 4Advanced Stages
As diabetes progresses, managing complications becomes a key focus.
- Managing Complications: Address conditions like neuropathy, retinopathy, and kidney issues.
- Specialist Care: Involve specialized healthcare providers.
Diabetes Diet Guide: Foods That Help and Harm
There's a whole buffet of delicious foods that can help keep your blood sugar levels steadier than a tightrope walker on a calm day. Let's dive into the culinary do's and don'ts with a sprinkle of humor to make it all more digestible!
Foods That Help
Foods That HelpBecause who said healthy eating can't tickle your taste buds?
- Whole Grains The Slow and Steady Carbs Think oats, quinoa, brown rice, barley, whole wheat pasta, and even popcorn (yes, popcorn!). These grains have a low glycemic index, meaning they release sugar into your bloodstream slower than a snail on vacation. Swapping out white bread for whole grain is like trading in a sports car for a reliable hatchback—it might not be flashy, but it'll get you there without the drama.
- Leafy Greens and Non-Starchy Veggies The Nutrient Powerhouses Spinach, kale, broccoli, Brussels sprouts, cauliflower, asparagus—you name it. These veggies are packed with nutrients and so low in calories that you burn more chewing them than they contain (okay, slight exaggeration, but you get the point!).
- Lean Proteins The Fullness Factors Chicken, turkey, fish (like salmon and mackerel), tofu, eggs, and legumes. These proteins keep you full without spiking your sugar levels.
- Healthy Fats The Heart's Best Friends Avocados, nuts (almonds, walnuts, pistachios), seeds (chia, flaxseeds), and olive oil. These fats are like the cool kids at school—they're good for your heart and make everything they touch just a bit more fabulous.
- Berries and High-Fiber Fruits Nature's Candy Strawberries, blueberries, raspberries, apples, and pears. These fruits satisfy your sweet tooth without causing your blood sugar to skyrocket.
- Beans and Legumes The Dynamic Duos Lentils, chickpeas, black beans, kidney beans, and peas. High in fiber and protein, they're the multitaskers of the food world.
- Greek Yogurt and Fermented Foods The Gut Guardians Greek yogurt, kefir, sauerkraut, kimchi, and pickles. These foods support healthy digestion, which can help with blood sugar control.
- Cinnamon and Spices The Flavor Enhancers While spices like cinnamon may have potential benefits, they should not replace medical treatment and should be used as part of an overall healthy diet.
Foods That Harm
Foods That HarmProceed with caution—these culprits are out to sabotage your blood sugar like a sneaky ninja.
- Sugary Drinks The Liquid Sugar Bombs Sodas, energy drinks, sweetened teas, and those fancy coffee concoctions that sound like dessert menus.
- Processed Foods The Hidden Sugar Havens Crisps, biscuits, pastries, instant noodles, and ready meals often contain hidden sugars and unhealthy fats.
- White Bread and Refined Carbs The Fast Lane to Sugar Spikes White bread, white pasta, white rice, and yes, that includes that tempting baguette.
- Sugary Cereals and Breakfast Bars The Morning Misleaders Many cereals and granola bars masquerade as "healthy" but are packed with sugar.
- Fried Foods The Grease Traps French fries, fried chicken, doughnuts—anything that takes a dip in the deep fryer.
- Sweets and Baked Goods The Sugar Overlords Cakes, cookies, candies, pies—basically the entire dessert table at a party.
- Alcoholic Beverages The Social Saboteurs Beer, sweet wines, cocktails with sugary mixers.
- High-Sugar Fruits and Juices The Sneaky Sweeties While fruit juices are best avoided due to their high sugar content and lack of fiber, whole fruits like bananas, grapes, and mangoes can be enjoyed in moderation as part of a balanced diet.
- Sweetened Dairy Products The Dessert Disguised as Breakfast Flavored yogurts, sweetened milks, and ice creams are often loaded with added sugars.
"Having diabetes is like being the conductor of an orchestra—you have to keep all the instruments (blood sugar, diet, exercise) in harmony. Some days you create a symphony, other days it's more of a garage band, but hey, at least you're making music!"
Exercise and Physical Activity
Regular exercise is like a superhero for your body, especially when managing diabetes. Incorporating physical activity into your daily routine offers numerous benefits that can make managing diabetes more effective and improve your overall health. Let's break down how exercise can help:
Improve Insulin Sensitivity
Think of insulin as a key that unlocks the doors to your cells. Exercise helps to make those doors swing wide open again!
- How It Works: Physical activity stimulates your muscles to use glucose for energy, regardless of insulin availability. This effect can last for several hours or even days after exercise, improving your body's sensitivity to insulin.
- Benefits:
- Lower Blood Sugar Levels: Exercise helps reduce blood glucose levels during and after activity.
- Reduced Medication Needs: Improved insulin sensitivity may decrease the need for medication over time.
Help with Weight Management
Burns calories and builds muscle.
- Calorie Expenditure: Exercise increases the number of calories you burn, aiding in weight loss or maintenance.
- Muscle Mass: Building muscle through resistance training boosts your resting metabolic rate, meaning you burn more calories even when not exercising.
- Fat Reduction: Regular activity helps reduce body fat, particularly visceral fat around the abdomen, which is linked to insulin resistance.
Reduce Cardiovascular Risks
Strengthens your heart and improves circulation.
- Heart Health: Exercise strengthens the heart muscle, improving its efficiency in pumping blood.
- Blood Pressure: Regular activity can lower high blood pressure, a common issue for people with diabetes.
- Cholesterol Levels: Physical activity increases HDL (good cholesterol) and decreases LDL (bad cholesterol) and triglycerides.
- Circulation: Improved blood flow reduces the risk of cardiovascular complications like heart disease and stroke.
Boost Mental Health
Releases endorphins, reducing stress and improving mood.
- Stress Reduction: Exercise decreases levels of stress hormones like cortisol and adrenaline.
- Endorphin Release: Physical activity stimulates the production of endorphins, chemicals in the brain that act as natural painkillers and mood elevators.
- Anxiety and Depression: Regular exercise can alleviate symptoms of anxiety and depression, which are more prevalent in individuals with chronic conditions like diabetes.
- Cognitive Function: Improved blood flow to the brain enhances memory and overall cognitive function.
Enhance Sleep Quality
Helps you fall asleep faster and enjoy deeper sleep.
- Sleep Onset: Physical activity can help you fall asleep more quickly by reducing stress and anxiety levels.
- Sleep Depth: Exercise increases the amount of deep sleep you get, which is essential for body restoration and hormonal balance.
- Sleep Patterns: Regular activity can help regulate your circadian rhythm, promoting consistent sleep patterns.
- Energy Levels: Better sleep improves daytime energy and reduces fatigue, making it easier to stay active.
Getting Started with Exercise
If you're new to exercise or haven't been active in a while, it's important to start slowly and gradually increase your activity level.
- Consult Your Healthcare Provider: Before beginning any new exercise regimen, discuss it with your doctor, especially if you have other health concerns.
- Set Realistic Goals: For example, aim for at least 150 minutes of moderate-intensity aerobic activity per week, as recommended by health organizations, but always consult your doctor before doing any exercise.
- Mix It Up: Incorporate a combination of aerobic exercises (like walking, swimming, or cycling) and resistance training (like weightlifting or body-weight exercises).
- Stay Consistent: Regularity is key. Find activities you enjoy to make it easier to stick with your routine.
- Monitor Blood Sugar Levels: Check your blood glucose before, during, and after exercise to understand how your body responds and to prevent hypoglycemia (low blood sugar).
Safety Tips
- Stay Hydrated: Drink water before, during, and after exercise.
- Wear Appropriate Footwear: Protect your feet to prevent injuries, especially important if you have diabetic neuropathy (nerve damage).
- Carry Carbohydrates: Keep a fast-acting carbohydrate source handy, like glucose tablets or fruit juice, in case your blood sugar drops too low.
- Listen to Your Body: If you feel unwell or experience symptoms like dizziness, shortness of breath, or chest pain, stop exercising and seek medical advice.
Need help getting started? TIC Health offers specialized fitness programs designed for individuals with diabetes, helping you incorporate physical activity safely and effectively into your routine.
"Exercise can feel like training a stubborn pet. At first, it's all over the place, but with patience and a plan, things start to sit, stay, and behave!"
Medications for Diabetes
Medications can be a crucial part of managing diabetes, helping you keep your blood sugar within target range. Here's a closer look at some common options:
- Metformin Helps reduce glucose production in the liver and makes your body more sensitive to insulin. Side effects may include mild stomach upset. "Think of metformin as the liver's gentle nudge to ease up on the sugar production."
- Insulin Therapy Essential for Type 1 diabetes and sometimes prescribed for Type 2 if other medications don't quite cut it.
- Sulfonylureas Stimulate the pancreas to produce more insulin.
- DPP-4 Inhibitors Help prevent the breakdown of a hormone that reduces blood sugar.
- SGLT2 Inhibitors Encourage your kidneys to remove excess sugar through urine.
Home Therapies
There's a lot you can do at home to manage diabetes. Lifestyle changes play a powerful role in helping to maintain healthy blood sugar levels.
- Monitoring Blood Sugar Keeping track of your blood sugar helps you understand how different foods, activities, and even stress affect you. It's like having a personalized map to your body's needs.
- Weight Management Losing even a small percentage of body weight can improve insulin sensitivity and help control blood sugar levels. "Slow and steady wins the race, especially when it comes to managing diabetes."
- Stress Reduction Stress hormones can raise blood sugar, so finding ways to relax—whether it's through deep breathing, meditation, or simply taking time for hobbies—can make a positive difference. "Diabetes management is serious business, but finding time to de-stress makes it a whole lot easier."
Tests and Formulas Used by Specialists
- 1HbA1c Test (Glycated Hemoglobin Test)
- Purpose: Measures average blood sugar levels over the past 2-3 months.
- Diagnostic Thresholds: (thresholds may vary slightly between organizations and countries)
- Normal: Below 42 mmol/mol (6.0%)
- Prediabetes: 42-47 mmol/mol (6.0% - 6.4%)
- Diabetes: 48 mmol/mol (6.5%) or higher
TIC Health provides access to essential diagnostic tests like the HbA1c test, helping you monitor your average blood sugar levels over time.
- 2Fasting Plasma Glucose (FPG) Test
- Purpose: Measures blood sugar levels after an overnight fast.
- Diagnostic Thresholds:
- Normal: Less than 5.6 mmol/L (100 mg/dL)
- Prediabetes: 5.6 - 6.9 mmol/L (100 - 125 mg/dL)
- Diabetes: 7.0 mmol/L (126 mg/dL) or higher
- 3Oral Glucose Tolerance Test (OGTT)
- Purpose: Assesses the body's response to glucose.
- Diagnostic Thresholds (2-Hour Mark):
- Normal: Less than 7.8 mmol/L (140 mg/dL)
- Prediabetes: 7.8 - 11.0 mmol/L (140 - 199 mg/dL)
- Diabetes: 11.1 mmol/L (200 mg/dL) or higher
- 4Random Plasma Glucose Test
- Purpose: Checks blood sugar at any time.
- Diagnostic Threshold:
- Diabetes: 11.1 mmol/L (200 mg/dL) or higher in a person with diabetes symptoms
Symptoms of Diabetes
Recognizing the symptoms early can make a world of difference. Here are some telltale signs to watch for:
- Frequent Urination
- Excessive Thirst
- Unexplained Weight Loss
- Fatigue
- Blurred Vision
- Slow Healing of Cuts and Wounds
"If you're guzzling water and still feel like a raisin, it's definitely time for a doctor's appointment!"
Similar Illnesses and How to Know the Difference
Some symptoms of diabetes, such as fatigue and blurred vision, can overlap with other conditions like thyroid disorders or Cushing's syndrome. If you experience symptoms, a blood test can provide clarity.
Other conditions like Cushing's syndrome or thyroid disorders may also mimic diabetes symptoms. If in doubt, a blood test can provide clarity.
Genetic and Lifestyle Factors
- Family History: Genetics play a significant role.
- Age: Risk increases after 45.
- Weight and Activity Level: Being overweight or inactive increases risk.
Debunking Myths and Managing Risks
- Myth: Eating sugar directly causes diabetes.
- Truth: Excessive calorie intake can lead to obesity, a significant risk factor.
Stress Management and Sleep Quality
- Stress: Can elevate blood sugar levels.
- Sleep: Lack of sleep can affect insulin sensitivity.
Monitoring Blood Sugar Levels
- Using a Glucose Meter: For regular testing.
- Continuous Glucose Monitoring (CGM): Tracks glucose levels throughout the day.
Frequently Asked Questions
What is Diabetic Ketoacidosis (DKA), and How Can I Recognize It?
DKA is a serious complication where the body starts breaking down fats too quickly, producing ketones. Symptoms include:
- Frequent Urination
- Nausea or Vomiting
- Abdominal Pain
- Rapid Breathing
Seek immediate medical attention if you suspect DKA
What is a Continuous Glucose Monitoring System (CGM)?
A CGM is a device that tracks glucose levels in real-time throughout the day and night.
How Does Insulin Work, and What Types Are Available?
Insulin helps cells absorb glucose from the bloodstream. Types include:
- Rapid-Acting Insulin
- Short-Acting Insulin
- Intermediate-Acting Insulin
- Long-Acting Insulin
What is Hypoglycemia, and What Are Its Symptoms?
Hypoglycemia occurs when blood sugar levels drop below normal. Symptoms include:
- Shakiness
- Sweating
- Confusion
- Irritability
If you experience these, consume fast-acting carbs like glucose tablets or fruit juice.
How Can I Manage Hyperglycemia Safely?
Hyperglycemia is high blood sugar. Manage it by:
- Taking Medication: As prescribed.
- Monitoring Levels: Keep a close eye on your readings.
- Hydration: Drink water to help flush out excess sugar.
Summary
Managing diabetes is like mastering a dance. Sure, you may step on your own toes at first, but eventually, you get the rhythm—and before you know it, you're gliding along with confidence.
By understanding what diabetes is, recognizing the symptoms, and knowing how to manage it through diet, exercise, and possibly medication, you can take control of your health. World Diabetes Day serves as a reminder that we're all in this together, raising awareness and supporting one another. With the right tools, knowledge, life with diabetes can still be full of flavour and joy.
Remember, TIC Health is here to support you every step of the way, offering services tailored to your needs—from diagnostic testing to personalized management programs.
Remember, managing diabetes is about balance, not perfection. It's okay to have days when things don't go as planned—just keep moving forward and making the best choices you can. After all, even tightrope walkers need a safety net sometimes!
Resources
- International Diabetes Federation - IDF Diabetes Atlas
- Diabetes UK - Types of Diabetes
- WHO - Diabetes Fact Sheet
- Diabetes.co.uk - Latent Autoimmune Diabetes
- Healthline - Best Foods for People With Diabetes
- American Diabetes Association - Fitness
- Healthline - A Complete List of Diabetes Medications
- Diabetes.co.uk - Fasting Plasma Glucose Test
- Mayo Clinic - Oral Glucose Tolerance Test
- American Diabetes Association - Diabetes Diagnosis
- Mayo Clinic - Diabetes Diagnosis and Treatment
- Sleep Foundation - Diabetes and Sleep
Great read! I really appreciated the straightforward explanations. I’ve heard a lot about the benefits of exercise for managing diabetes—do you have any specific recommendations for beginners just getting started on an exercise routine?