Eat well.
Be active.
Have fun.
You can prevent type 2 diabetes.
What is diabetes?
Diabetes is a condition that affects the production
of a hormone called insulin. Your
body needs insulin to convert
the sugar found in food
into energy. Diabetes is a
lifelong disease that
prevents your body
from either producing
the right amount of
insulin or using what it
does produce properly.
Approximately 2 million
Canadians have diabetes. The
rate is three to five times higher
among Aboriginal people.
There are three
types of diabetes:
Type 1, where the body makes little or no insulin
Type 2, where the body makes insulin but does not
produce enough or cannot use it properly
Gestational diabetes, where the body is not able to
properly use insulin during pregnancy. Fortunately,
this type of diabetes usually disappears after the baby
is born, but increases the risk of developing diabetes
for both mother and child
Did you know?
Women who have gestational diabetes
during pregnancy or who give birth to
a baby over 4 kg (9 lb) have a higher risk
of developing type 2 diabetes later on in life.
We can prevent type 2 diabetes
In 1999, the Government of Canada allocated $115 million
to the Canadian Diabetes Strategy (CDS) to help respond to
this growing health concern, to step up efforts to prevent
type 2 diabetes, and to address complications associated
with the disease.
The cost of diabetes in Canada is estimated to be up to
$9 billion annually.
While there is, as yet, no cure for this disease, diabetes can be
managed. In the case of type 2 diabetes, it is important to know
that it can be prevented. Research has shown that a combination
of good nutrition and physical activity can actually help prevent
or postpone type 2 diabetes.
Did you know?
In Canada, 90 per cent of all diabetes cases are of type 2,
while 10 percent of cases are of type 1.
Type 1 diabetes is often diagnosed in
younger people. Type 2 diabetes is often
diagnosed after the age of 40. However,
it may be diagnosed as early as age 10
in obese children. Older people, and
those with a family history of the
disease, have a higher risk.
Physical activity
Good news! Studies show that physical activity can reduce
the risk of developing type 2 diabetes by over 50 per cent.
The benefits of being physically active
Inactivity, or the couch potato syndrome, puts people at
greater risk of developing type 2 diabetes. Being physically
active on a regular basis will help you feel better physically,
emotionally and in your social life.
Getting active isn't as hard as you think
It's easy enough to build a physical activity or exercise
program that's right for you and your lifestyle.Walking
or jogging, for instance, are low-cost activities that can
be done outdoors and can fit into most schedules.
Choosing exercises and activities that you enjoy will
make your new routine that much easier to maintain.
How much exercise or physical activity do I need?
Even modest changes in activity level - maintained
over time - can significantly lower the risk of developing
type 2 diabetes. Brisk walking or a similar activity for
30 minutes, five times a week, has significant health benefits.
Active living should be part of your daily routine,
no matter where you live, how old you are or what your
current lifestyle is. Even adults over the age of 60 who have
the highest risk of type 2 diabetes have been found to
benefit from daily physical activity.
How can I prevent type 2 diabetes?
Being overweight (especially if the weight is concentrated
around the mid-section) is a significant risk factor for developing
type 2 diabetes. With proper nutrition and regular physical
activity, you can reduce your risk of developing type 2 diabetes.
Healthy eating and regular physical activity also helps those
with diabetes manage the disease.
Healthy eating
Healthy eating is the sum total of
the food choices we make over time.
It is the overall pattern of foods
eaten - not any single food, meal
or even the meals eaten in one
day - that determines whether a
person's eating pattern is healthy.
According to Health Canada's Healthy
Eating Checklist, when deciding on what
to eat, be sure to:
- Choose a variety of foods from each of the four food groups
- Stay within the suggested number of servings for all four food groups
- Choose wholegrain and enriched grain products more often
- Choose dark green, orange vegetables and orange fruit more often
- Choose lower-fat milk products more often
- Choose leaner meats, poultry and fish, and peas, beans and lentils more often
- Choose foods prepared with little or no fat
Did you know?
The cost of diabetes
in Canada is estimated
to be up to $9 billion
annually.
Diabetes is a major cause
of other diseases
or complications.
These include:
- Heart disease and stroke
- High blood pressure
- Lower-limb amputations
- Blindness
- Kidney disease
- Nervous system disorders
- Pregnancy complications
It's a question of balance
Research has shown that modest changes in your diet
and exercise that are maintained over time can significantly
lower your risk of developing type 2 diabetes. No matter
how old you are, what your activity level is, or what you
eat, adopting a more active lifestyle and better eating
habits will give you measurable health returns very quickly.
Eat well. Be active. Have fun.
For more information on how you can reduce the risks
of getting type 2 diabetes by improving your diet and
being more active, visit Health Canada's Web site at:
www.diabetes.gc.ca
© Her Majesty the Queen in Right of Canada, 2002.
ISBN: 0-662-33057-9
Cat.: H39-660/2002-2E
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