Category: Spring 2024 – Lift off into spring

Jambon Salad

Jambon Salad

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Enjoy the delicious flavours of summer with this Jambon salad. This easy-to-make salad is perfect for any occasion and will surely be a hit with family and friends alike. Get ready to experience the freshness of summer in every bite.

Servings: 2 | Prep time: 5 minutes | Cooking time: 10 minutes | Cut: pork leg

Ingredients

  • 6 slices of good quality Jambon ham
  • 3 cups salad leaves
  • 1 cup rocket leaves
  • Roasted pumpkin squash
  • 1/2 cup raspberries
  • 1/3 cup parmesan
  • Feta to serve
  • Toasted seeds to serve
  • Toasted pine nuts to serve

Mediterranean Salad Dressing

  • 1 cup olive oil
  • 6 Tbsp. red wine vinegar
  • 3 garlic cloves, peeled and crushed
  • 1/4 tsp. salt
  • 1/2 tsp. dried basil
  • 1 tsp. dried oregano
  • 1 lemon, juiced
  • 1 tsp. Dijon mustard

Method

  1. Preheat your oven to 180°C
  2. Place your Jambon ham on a baking tray and drizzle with olive oil. Bake for about 10 minutes or until it becomes crispy. While the Jambon is baking, prepare your salad leaves.
  3. Once the Jambon is crispy, add on the top of your salad leaves.
  4. Add roasted pumpkin, raspberries, feta, parmesan, toasted seeds, and pine nuts.
  5. Mix your salad dressing and add it to the it to the salad. Toss the ingredients together until they are well combined.
  6. Serve your Jambon Salad fresh and enjoy.

Visit sapork.co.za for more info on pork.

smoothie

Putting health into your smoothie

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Dietitian Estée van Lingen highlights what you need to be aware of when preparing a health smoothie.

Listen to this article below or wherever you get your podcasts or visit our playlist.

A smoothie is generally a quick and easy-go-to drink to replace meals or have as a snack. But what makes a healthy smoothie?

The three main components that’s important when it comes to a smoothie is fibre, protein, and healthy fats. All three of these will assist in balancing the blood glucose levels.

Fibre

To increase fibre, you can add fruit, vegetables (both with the skin on where possible), seeds as well as grains (rolled oats).

Since people living with diabetes need to limit fruit intake per day, the general rule is to not have more than 1 serving fruit at once (equal to 1 medium-sized fruit or about 100 – 120g).

Types of fruit also play a role as high-GI fruits can spike blood glucose levels quicker. In this regard, lower GI fruits to include are apples, pears, berries, and citrus fruits.

Vegetables can include spinach, baby spinach, kale, cucumber, frozen cauliflower, broccoli, celery, beetroot, or even carrots.

When adding in oats, only add 1 serving (equal to 25g raw oats or 3 Tbsp.).

Protein

To get protein, you can use milk or plain unsweetened yoghurt, unsweetened protein powders, or even meal replacement options high in protein and lower in carbohydrates, such as Replace® Diabetic. This is a low-GI meal replacement endorsed by the GI Foundation.

Nuts and seeds also contain protein so will also contribute to the total protein.

Portion sizes per serving will be 1 cup milk or 100g yoghurt or 1 serving of protein powder or meal replacement powder.

Healthy fats

These include nuts and seeds as mentioned. Good options are chia seeds, ground flaxseeds (when it’s not ground, the whole seed might pass through the digestive track without the benefit), sunflower or pumpkin seeds, almonds, cashews, walnuts, or even sugar-free nut butters, such as peanut butter or almond butter, etc.

Another great healthy fat addition will be avocado, especially to a green smoothie with apple, celery, cucumber, baby spinach, and water.

Portion sizes will also be important as fats do carry a bit more energy compared to carbohydrates and protein and can easily add on kilojoules. Portion sizes will be 1 level Tbsp. of seeds or about 6 nuts, or 1 tsp. nut butter. Avocado will be about ¼ of a small avocado.

More healthy additions

Healthy additions to a smoothie may also help fight inflammation. These include a variety of vegetables; purple, blue or red fruits; ginger; cinnamon; turmeric; cayenne pepper; freshly squeezed lemon juice (be careful not to add to milk or yoghurt-based smoothies as the milk will split); and fresh herbs like rosemary.

Go try a few options and combinations to find your star smoothie recipe.

Estée van Lingen is a registered dietitian practicing in Randburg and Fourways, Gauteng. She has been in private practice since 2014 and is registered with the HPCSA as well as ADSA and served on the ADSA Gauteng South Committee for 2020 – 2022.

MEET THE EXPERT

Estée van Lingen is a registered dietitian practicing in Randburg and Fourways, Gauteng. She has been in private practice since 2014 and is registered with the HPCSA as well as ADSA and served on the ADSA Gauteng South Committee for 2020 – 2022.

This article is sponsored by Replace® Diabetic in the interest of education, awareness and support. The content and opinions expressed are entirely the dietitian’s own work and not influenced by Replace® in any way.

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Diabetic macular oedema

Diabetic macular oedema explained

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Dr Enslin Uys, an ophthalmologist, unpacks the symptoms, causes, and treatment for diabetic macular oedema.

Listen to this article below or wherever you get your podcasts or visit our playlist.

Diabetic macular oedema (DMO) is one of the leading, preventable causes of central vision loss. It’s a complication of diabetes that causes fluid build-up in the macula (the part of the eye responsible for the central, detailed vision). This can lead to blurred vision, double vision, and even total loss of vision.

What is the cause?

The retina is the thin nerve layer in the back your eye, like the film in a camera, that receives the image in your eye and sends it to your brain allowing you to see. High blood glucose levels cause damage to the small blood vessels in the retina, leading to fluid leakage and swelling (oedema).

What do you experience?

There are a variety of symptoms, most commonly blurred vision.  You can also have double vision, distorted colours, and blind spots.

How is it diagnosis?

You will need a comprehensive eye examination by an ophthalmologist. Your visual acuity (vision) will be recorded and your eye examined from the front to the back. Your pupils will be dilated, by inserting drops, to give the ophthalmologist a better view of the back of your eyes. Special lenses are used to look at the back of your eyes; this is called a fundoscopy or fundus examination. Special tests or investigations are also performed to assist in the diagnosis, for documentation and monitoring. These tests include:

  1. Colour fundus photos

Image: Left colour photo – DMO circled

  1. Optical Coherence Tomography (OCT)

This is a non-invasive detailed scan of the back of the eye, the retina, almost like a CT scan of the retina.

Image: OCT right – normal.


Image: OCT left – CMO.

  1. Optical coherence tomography angiography (OCTA)

This is also a non-invasive medical imaging technique used to visualise the blood vessels (microvasculature) in the retina.

  1. Fluorescein angiography

This is similar to doing an angiogram of the heart. A drip is inserted in your hand and a dye (fluorescein) is injected into the vein that travels very quickly through the body and gets to your eye within 20 to 30 seconds.

Numerous pictures are taken over a 10-minute period to see if there are areas of ischemia (poor blood supply), or leakage of the dye (as it is not supposed to escape the blood vessels) and where it’s leaking from.

Image: Left fluorescein angiography with leakage circled.

 Risk factors

  • Duration of diabetes: The longer you have had diabetes, the higher the risk of developing DMO.
  • Poorly controlled blood glucose levels: Inadequate control of blood glucose levels over time can increase the risk of diabetic retinopathy and DMO.
  • High blood pressure: Hypertension can exacerbate the damage to blood vessels in the retina, increasing the risk of DMO.
  • High cholesterol levels: Elevated cholesterol levels can contribute to the development and progression of DMO.
  • Pregnancy: Pregnant women with diabetes may be at increased risk of developing DMO due to hormonal changes and fluctuations in blood glucose levels during pregnancy.
  • Other factors: Factors such as smoking, obesity, and genetic predisposition may also play a role in the development of DMO.

Regular eye examinations are important for early detection and treatment to preserve your vision.

How is DMO treated?

Once the diagnosis has been made, a treatment plan will be discussed by your ophthalmologist. The current, most common, form of treatment is anti-vascular endothelial growth factor (VEGF) injections.

Anti-VEGF injections

  • These injections have become the gold standard for treatment of many retinal diseases of which DMO is one of them.
  • Anti-VEGF treatment is given as an injection into the white part of your eye (sclera). The drug is injected directly into the vitreous, the jelly that fills your eye. This is called an intravitreal injection. Your eye is numbed with drops prior to the injection and betadine is inserted to prevent an infection. Although it sounds terrible, the procedure is generally straightforward, quick, and not painful.
  • Initially these injections are repeated every four weeks. This is called the loading dose. The vision and OCT scan are then repeated and the response to the injections evaluated.
    • If a good response was obtained: the interval between injection can then be increased.
    • If a poor response was obtained: you might be switched to a second-line treatment option.
  • For DMO, these injections are usually ongoing over a two to three year-period. All depending on the response.
  • The current anti-VEGFs available in South Africa are bevacizumab, aflibercept, ranibizumab and faricimab-svoa.
  • Although bevacizumab is not registered (used off label), it’s ten times cheaper than the registered drugs and is used as first-line treatment. It has been used for more than 15 years worldwide and has an excellent track record with multiple studies to prove this.
  • Second-line treatment is introduced only when bevacizumab failure has been shown.

Other treatment options include corticosteroid injections, implant or triamcinolone injections, focal laser photocoagulation, or vitrectomy surgery.

Prevention

Manage your diabetes through:

  • Lifestyle changes (see a dietitian, follow a healthy eating plan and exercise three to four times per week).
  • Medication to control your glucose levels.
  • Regular eye examinations.
  • Early treatment of DMO.

If you are experiencing symptoms or have concerns, consult an eye specialist or healthcare professional for personalised advice.

Dr Enslin Uys (MBChB; DA (SA); Dip Ophth (SA); FCOphth (SA)) is a general ophthalmologist with a strong interest in disease affecting the retina. He is the co-founder of the Pietermaritzburg Eye Hospital, where he is currently in full time private practice, and is the current president of the South African Vitreoretinal Society (SAVRS) that represents ophthalmologists in SA involved in treating and managing retinal diseases.

MEET THE EXPERT

Dr Enslin Uys (MBChB; DA (SA); Dip Ophth (SA); FCOphth (SA)) is a general ophthalmologist with a strong interest in disease affecting the retina and the co-founder of the Pietermaritzburg Eye Hospital, where he is currently in full time private practice. He is also the current president of the South African Vitreoretinal Society (SAVRS) that represents ophthalmologists in SA involved in treating and managing retinal diseases.

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Futurelife® Zero Zucchini and Walnut Bread

Futurelife® Zero Zucchini and Walnut Bread

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This delicious Futurelife® Zero Zucchini and Walnut Bread combines the wholesome benefits of zucchini and walnuts with the low-carb, high-protein power of FUTURELIFE® ZERO Smart Food™.

Enjoy a slice of flavourful, satisfying bread without compromising your health goals. Packed with essential nutrients and fibre, it’s the perfect choice for a balanced breakfast or a healthy snack.

Servings: 12

INGREDIENTS

  • 1 cup of FUTURELIFE®ZERO Smart Food™
  • ½ cup cake flour
  • 1 ½ tsp. baking powder
  • 2 eggs
  • 200g zucchini, finely grated
  • 50g walnuts, chopped
  • 2 Tbsp. of canola oil
  • Vanilla essence to taste

METHOD

  1. Preheat oven to 180°C
  2. In a bowl, whisk eggs until thoroughly combined.
  3. Incorporate the grated zucchini, chopped walnuts, vanilla essence, and canola oil into the egg mixture.
  4. Mix in FUTURELIFE®Zero, flour and baking powder until just combined.
  5. Mix in 300ml water to form the batter. The batter should be thick and sticky. Adjust the consistency by adding more water if needed.
  6. Spoon the batter into a greased, medium-sized bread pan (around 28 x 18cm).
  7. Bake for 40 – 45 minutes. To check for doneness, insert a skewer – it should come out clean when the bread is ready.
  8. Allow the bread to cool before removing it from the pan and slicing it.
  9. Slice the loaf into 12 slices (±2.5cm thick).

Optional – serve with low-fat cottage cheese or mozzarella.

NOTE: Recommended serving size for a snack: 1 slice

For more information on the product used in this recipe visit: futurelife.co.za

NUTRITION INFO

Nutrient Per loaf (12 slices) Per serving (1 slice)
Energy kJ (kcal) 6056.4 (1442) 504 (120)
Protein (g) 55.94 4.6
Carbohydrates (g) 115.74 9.64
Of which total sugar (g) 4.15 0.35
Fat (g) 85.81 7.15
Of which saturated fat (g) 11.96 0.9
Fibre (g) 19.36 1.6
Sodium (mg) 900 75

Carb: Protein ratio = 2:1

Header image by Taetim Smith
5 Ingredient Strawberry Cheesecake Smoothie

5 Ingredient Strawberry Cheesecake Smoothie

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Indulge in a creamy, dreamy dessert-like breakfast with this 5 Ingredient Strawberry Cheesecake Smoothie. Packed with the sweet tanginess of strawberries and the rich creaminess of cottage cheese, this is perfect for a busy morning or a satisfying afternoon snack.

Servings:

4

Ingredients:

5

Prep time:

5 minutes

Ingredients

  • ¼ cup finely crushed biscuits (3 digestive biscuits)
  • ½ cup (120g) low-fat smooth cottage cheese
  • 2 cups low-fat plain yoghurt, plus 1 tsp. extra
  • 2 cups (250g) frozen strawberries
  • 3 sachets (1g each) Huletts EquiSweet Classic Sweetener

Method

  1. Evenly spread the extra 1 tsp. of yoghurt onto the rim of each glass.
  2. Roll the rim of the glasses through the crushed biscuits forming a neat coating.
  3. Place the low-fat smooth cottage cheese, low-fat plain yoghurt, frozen strawberries and the Huletts EquiSweet Classic Sweetener in a blender and blend until smooth and creamy.
  4. In the meantime, carefully cut the green leaves off the tops of the fresh strawberries, creating a V-shape, before slicing the strawberries thinly. They should look like hearts after being sliced.
  5. Neatly stick the strawberry slices to the inside of the glasses before dividing the smoothie mixture between the glasses.
  6. Garnish the smoothies with mint sprigs and the strawberry heart slice.
  7. Serve immediately.

SERVING SUGGESTIONS

  • Fresh sliced strawberries
  • Mint sprigs
  • The Huletts EquiSweet Sucralose variant can be used instead, if preferred.

Rest assured; this recipe has been approved by DSA and GIFSA.

NUTRITIONAL INFO (per serving)
Energy 693kJ  |  Protein 9,6g  |  Carbs 18,6g  |  Fat 5,1g  |  Fibre 1,5g

Lurina Fourie

Lurina Fourie – The game changer

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Lurina Fourie lives with Type 1 diabetes and in her quest of advocating diabetes awareness, she has created a fun educational game. She tells us more.

Listen to this article below or wherever you get your podcasts or visit our playlist.

Lurina Fourie (41) lives in Velddrif, Western Cape with her husband, Steyn. She has two step children from Steyn’s previous marriage.

Diagnosis

In 2000, Lurina was diagnosed with Type 1 diabetes at the age of 16. She recalls, “I got home from school one afternoon and I was exhausted. It was hot, and we were doing athletics at school, so my parents thought I was tired and facing burnout. As I walked into the house, I went straight to my bed and had no energy to get up again.”

“I had no appetite; my mom made all my favourite foods, but I couldn’t stomach it. The thirst was unquenchable, and I craved granadilla juice all the time. I was sleeping, drinking juice, and running to the toilet; that was all I was doing. In those four days, I lost 6kg.”

Lurina’s parents took her to the doctor and her blood glucose was checked, which was sitting at 28.8mmol\L. She was immediately taken to the hospital but adds everything was a blur, she only remembers vomiting and waking up in ICU.

Treatment and management

Two types of insulin were prescribed. She explains, “I had to use a sliding scale: so, if my blood glucose was 0 – 4, I had to take a certain amounts of units. If it was 4.1 – 8, I had to take a different dosage, etc.”

“My honeymoon phase lasted eight months. Those first months were tough because I had to deal with the diagnosis and a new life. The moment I settled in and things started to feel more manageable, the honeymoon phase was over, and my insulin had to be adjusted, which meant more daily injections and a new-new way of managing my diabetes. It felt like a whole new diagnosis.”

“When I was diagnosed I had to take two insulin injections per day and then it became three, and then four and eventually five, and it’s still like that. I had been using insulin lispro and insulin isophane for many years, and recently switched to insulin glulisine and insulin glargine.”

Choosing to be a diabetes advocate

Since Lurina was living with diabetes, it was an easy transition into becoming a motivated diabetes advocate. It was during an online advocacy course, presented by SA Diabetes Advocacy, where she came up with the idea of a game that would help spread awareness of diabetes.

“I have a creative mind and always looking for fun ways to share information, and the quacker game popped into my mind. It was a silly thought, so I made a really mediocre version of it to show during the advocacy course. It stayed on my desk for weeks and every time, I looked at it, it sparked something inside me, and I decided to design it properly and put it to good use.”

Lurina’s diabetes quacker game 

Lurina goes on to explain, “The game is based on the age-old paper quacker that we grew up with in school, where we’d write the names of all the boys we liked on the inside and then by picking different colours and numbers, you’d end up on a final block and that would reveal the name of your future husband. I used the same concept, but all the info is based on Type 1 diabetes, and the warning signs of low blood glucose specifically.”

Lurina found that her game was a good way to interact with children during educational talks at primary schools. “When I do talk in a classroom, I have a giant version of the game. It’s like taking your puppy to school, everyone wants to touch it or play with it.”

Another version of the game has been created, focusing on the warning signs of diabetes, which Lurina uses during wellness talks, where Type 2 diabetes is more common. She uses both games during academic talks with healthcare professionals.

After each educational session, whether at a school or hospital, every person in the audience receives a hand-size version of the game.

“It’s a toy, but it’s a tool, some call it a game, I call it a game changer. I really believe it can change the way people respond towards diabetes. I have received great testimonies and it makes my heart so happy,” Lurina says.

Advocacy in SA

When asked if she has plans of mass producing this game, she responds, “Yes, that would be wonderful. The game has a lot of potential. However, at the moment funding is a problem, as I’m doing everything from my own pocket and because of that, the project is growing slower than what the current demand is. I have a long list of parents begging me to visit their kid’s schools and it’s sad to not be able to do that.”

She adds, “Unfortunately in South Africa, advocacy is seen as volunteer work. I want to be a full-time diabetes advocate, but I still need to eat and pay my bills. Hours and hours of work go into advocacy, and it can be demotivating to see doors close when you were really hoping for funding or support. But Type 1 diabetes has taught me resilience, not only in managing the condition, but also in everyday life, so I’ll keep on keeping on. My mind has been trained to do it for 24 years and I know I’ll be victorious, even if it looks different from what I anticipated.”

The ultimate goal 

Lurina loves educating people about diabetes, whether they live with diabetes or not. “If the game can help crush stigma and bring diabetes awareness and education to crowds who would never have paid attention to the realities that many of us live with, think of the amazing ripple effect it could bring,” she says.

“The beauty of the game is that it creates curiosity. When you have it in your hand, you want to play with it. And those who sees it, also want to play with it, or they at least want to know what it is. So, when I speak at schools and each kid gets a game, they start playing with it in the classroom, it infiltrates to the playground. They take it home and play it with their siblings or parents, and in fun way, information is shared into a much wider community.”

The ultimate goal for Lurina is for this game to be available in all hospitals, for the newly diagnosed kids to learn about diabetes in a more digestible way.

To find out more about Lurina’s advocacy, visit The Glucose Glitch

Lurina Fourie-The game changer
Laurelle Williams is the Editor at Word for Word Media. She graduated from AFDA with a Bachelor of Arts Honours degree in Live Performance. She has a love for storytelling and sharing emotions through the power of words. Her aim is to educate, encourage and most of all show there is always hope. Feel free to email Laurelle on editor@diabetesfocus.co.za

MEET THE EDITOR

Laurelle Williams is the Editor at Word for Word Media. She graduated from AFDA with a Bachelor of Arts Honours degree in Live Performance. She has a love for storytelling and sharing emotions through the power of words. Her aim is to educate, encourage and most of all show there is always hope. Feel free to email Laurelle on editor@diabetesfocus.co.za

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morning walk

The power of the morning walk

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Christine Manga is out to persuade all of us to start our day with a morning walk.

Listen to this article below or wherever you get your podcasts or visit our playlist.

That’s it, a morning walk! We are not all fond of exercise, let alone first thing in the morning. Thing is, it comes with a host of health benefits both mental and physical.

The World Health Organisation (WHO) recommend 150 – 300 minutes of moderate activity per week. This can be broken into short daily sessions. Aiming for 30 minutes daily for five days a week is a good starting point. WHO does state that if this is not possible, any physical activity is better than nothing. All activity counts.

Benefits of a morning walk

  • It improves insulin sensitivity which is usually worst in the morning. The more insulin sensitive your body is, the better the glucose regulation will be during the day.
  • Walking increases energy levels and wakefulness, clearing the mind and setting a positive tone for the day. It assists in increasing endorphins, the feel-good hormone, reducing stress, which is another benefit as stress causes an increase in blood glucose levels and blood pressure.
  • Many people with diabetes also have hypertension. A morning blood pressure surge between 6 – 10am is common. This surge may be worse for people with hypertension, cardiovascular disease, diabetes, kidney disease, and sleep disorders. The circadian cycle, hormonal changes, sleep quality, and sympathetic activity are all causes of the surge. Walking in the morning can negate this surge. Walking increases the pulse and lowers blood pressure, improves blood circulation and can help to lower cholesterol levels.
  • Bone density decreases as we age. Exercise slows and prevents this. Walking is a weight bearing exercise improving muscle strength, balance and coordination, resulting in a reduction in fall risk.
  • Regular walking assists in weight management, maintaining and sometimes lowering weight.
  • Regular walking has been strongly linked to an improvement in cognitive function, such as enhanced problem-solving skills, memory and attention from the increased blood flow to the brain. As little as 3 800 steps daily saw a 25% risk reduction of developing dementia. This is especially beneficial as Type 2 diabetes has been shown to be an independent risk factor for developing dementia and Alzheimer’s.

Wake up and overcome the challenges

Walking in the morning can be a real challenge. Firstly, getting up can be difficult, well at least for some of us. Pressing snooze on the alarm is one of the easiest things to do. Not being accountable makes the snooze button even more tempting to press. Often morning stiffness is present, it is normal after periods of rest. In the older population, it can be osteoarthritis, further discouraging walking.

So, there are challenges but there are also solutions.

  1. Start off by putting your alarm out of reach, forcing you to get up to switch it off; you are then already up.
  2. Find a walking partner or group. Being accountable drives you to attend, knowing someone is waiting for you. Walking with others helps to pass time quickly.
  3. If you prefer to walk alone this can be your quiet time or time to listen to audio books or podcasts. Just be sure to be aware of your safety and surroundings.
  4. To alleviate the morning stiffness, start with gentle stretching or a warm bath. Dress weather appropriately.

The cheap ticket to health

Walking is cheap and easily accessible, enabling most people regardless of their age, gender and fitness level to take part. It has a low risk of injury compared to running and is an easy activity to sustain. Some people may migrate from a walk to a jog to an eventual run. This is not necessary as the benefits of walking are as great as running but without the impact on knees, hips, and ankles.

Walking should be done briskly to increase the heart rate. Power walking is a special walking style that is much faster regular walking. This allows you to gain walking benefits in a shorter time.

The daily ten thousand steps was advised for health benefits, but this number is being reviewed and seems to be getting lower with one study citing 4 000 steps as sufficient to improve health and reduce premature death from all causes.

Step counters are becoming cheaper and are also becoming a standard feature on most cell phones, allowing you to record and improve your stats.

If it’s not possible to harness the power of a morning walk, doing it later in the day will still have benefits. The secret is to be regular.

Christine Manga (Post Grad Dip Diabetes and Msc Diabetes) is a professional nurse and a diabetes nurse educator. She has worked with Dr Angela Murphy at CDE Centre, Sunward Park since 2012.

MEET THE EXPERT

Christine Manga (Post Grad Dip Diabetes and Msc Diabetes) is a professional nurse and a diabetes nurse educator. She has worked with Dr Angela Murphy at CDE Centre, Sunward Park since 2012.

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DSA news

DSA News Spring 2024

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– DSA Western Cape News –

Clicks’ Head Office Men’s Wellness Day

Diabetes SA Western Cape together with aQuellé Water partnered and formed part of the Clicks’ Head Office Men’s Wellness Day in Cape Town in June.

We provided diabetes management materials to the corporate staff attending. The attendance was excellent, and a large number of staff asked about diabetes complications and good diabetes management practices.

The staff were very grateful for the information provided regarding Diabetes SA’s mission, key services, and objectives by the Western Cape Branch Manager, Caine Tibbs.

Total Wellbeing Event

 Total Wellbeing, organised by Redeem Christian Church of God, Heaven’s Gate in Parklands, was held in July. The event’s purpose was to enlighten and educate men and women about physical health and healthy living. The topics of discussion were diabetes, diet, hypertension, and stress management.

Sister Onyinye Nwaulu from Milnerton Diabetes Support Group was the main speaker and gave a talk on hypertension and management.

Caine Tibbs, Western Cape Branch Manager shared his personal story as well as a health talk on diabetes, diet and management.

DSA Western Cape provided the education materials for this outreach.

– DSA Port Elizabeth News –

Exercise Workshop

This free workshop, held at Vesalius House, Mount Croix on 10 August, was open to all people interested in diabetes. The DSA Port Elizabeth branch was represented by Martin, Elizabeth, and Mariette Prinsloo, Pamela Molefe, Ndileka Rasmeni, Themselves Dlula, Thandi Mazodwa, Patricia Nelo, and Joshua Lamont-Turner.

Telkom Health Day

Martin and Elizabeth Prinsloo were invited to attend a Telkom Health Day. Notwithstanding the bitter cold weather and gale force wind, this event was well-attended and so many either had diabetes or a family member or friend who had diabetes.

– DSA Pretoria News –

June Support Group Meeting

DSA Pretoria’s guest speaker was Dr Karien Strydom. She spoke about the Kollage Clinic in Cornwall Hill, Centurion.

This clinic was started by the Kollage church with volunteers of doctors, nursing sisters, and other healthcare professionals who give their time and services to help those who do not have medical aid. The services at the moment are basic needs but as time goes on they are hoping to increase their services to the needy.

DSA Pretoria is planning to join them at their next open day. We were all encouraged by the information.

July Support Group Meeting

Dr Padayachee gave a talk on pharmaceutical medicines, how such medicines are categorised into schedules, and how each schedule is stored, secured and dispensed.

She also encouraged us to take stock of what has surpassed its usefulness. Medicines are no exception. The expiration date is a critical part of deciding if the product is safe to use and will work as intended. Using expired medical products is risky and possibly harmful to one’s health.

Once the expiration date has passed, there is no guarantee that the medicine will be safe and effective. If the medicine has expired, do not use it. We learnt how to safely dispose of old medications.

Finally, expired medicines are also not just a risk to the person they were prescribed for and can harm children. For all these reasons, proper disposal of unneeded medicines is essential.

Dr Padayachee spoke about how to identify counterfeit medicines, which she said was an increasing phenomenon in the South African market and poses health risks to the population.

She gave us a glimpse of the future of prescribed medication which could be improved through the analysis and application of genetic testing. It is hoped that through this approach, individual solutions could be provided to ensure effective treatment.

sleep

How sleep and the metabolic system work together

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Sheradin Williamson, a diabetes specialist nurse, explains the science of how sleep and the metabolic system work together.

Listen to this article below or wherever you get your podcasts or visit our playlist.

Sleep is a basic human need, just like eating, drinking, and breathing. According to The Centers for Disease Control and Prevention Centre about one in three adults in the USA aren’t getting enough rest or sleep every day.

Your life is organised around 24-hour rhythms of day- and night-time activities and when you don’t sleep properly that can lead to poor health.

When you don’t sleep, you lose the rest and digest phase and the fight and flightstate continues when you’re awake. Timing of sleep is controlled by your circadian clock, which causes lows and highs of wakefulness and sleepiness throughout the day.

Most adults feel tired between 2 – 4am and between 1 – 3pm. Your body’s internal clock is controlled by the suprachiasmatic nucleus – SCN. The SCN is sensitive to light and dark and triggers the release of cortisol and other hormones to wake you up. When darkness comes your SCN releases melatonin to help you sleep.

Causes of sleep disruptions

  • Attending to crying children
  • Alarms, strange noises
  • Fear of attacks, feeling unsafe, living in dangerous area
  • Shift work
  • Sleep apnoea
  • Lights from electronic devices
  • In people living with diabetes, it might be the fear of having a hypo during the night or increased urination

The effects of lack of sleep

Sleep deficiency is linked to a number of chronic health problems.

  • Impairs metabolism – Metabolism is a biochemical process that involves two activities that go on at the same time: building up body tissues and energy stores (anabolism) and breaking down body tissues and energy stores to get more fuel for body functions (catabolism).
  • Sleep loss can affect metabolic functions of storing carbohydrates and regulating hormones, like thyroid-stimulating hormone which is lower when sleep-deprived and cortisol levels which are higher. This can induce insulin resistance.
  • Increases risk of cardiovascular diseases.
  • Triggers physiological and hormonal changes that increase blood pressure and inflammation.
  • Can potentially trigger a build-up of plaques, which can cause heart attack or stroke.
  • Sleeps affects your weight by controlling hunger hormones, ghrelin (increases appetite) and leptin (increases sense of fullness). Lack of sleep increases ghrelin and supresses leptin so short sleepers may feel hungrier and eat more unhealthy foods.

Sleep is important

While you sleep, your breathing slows down, your heart rate and blood pressure drops, muscle activity drops, your brain clears out toxins, which can cause neurogenerative diseases. Your metabolism slows down by 15%. Sleep is needed to restore cells and shouldn’t be a luxury, it’s needed to restore bodily functions.

Sleep hygiene tips

The Mayo Clinic suggests:

  • Sticking to a sleep schedule. Most adults need six to eight hours of sleep a night.
  • Pay attention to what you eat and drink before bedtime. Do not go to bed on a full or empty stomach. Pay attention to your intake of caffeine, alcohol, and nicotine intake.
  • Stress management.
  • Including physical activity into your daily activities.
  • Limit daytime naps unless you are a shift worker.
  • Create a restful sleeping environment. Dark room, avoid light-emitting screens; consider ear plugs.

People living with diabetes or parents of young children living with diabetes could be finding it a challenge to sleep uninterrupted due to hypo or hyperglycaemia, please speak to your diabetes educator or doctor.

If you’re waking up feeling unrested, ask your sleeping partner about your snoring and breathing patterns. You might want to speak to your doctor about conducting sleep studies.

Sheradin Williamson is a diabetes specialist nurse in private practice in Gqeberha, Eastern Cape. She has been working in the field of diabetes for 29 years and has had the privilege of working with and learning so much from people who are living with diabetes.

MEET THE EXPERT

Sheradin Williamson is a diabetes specialist nurse in private practice in Gqeberha, Eastern Cape. She has been working in the field of diabetes for 29 years and has had the privilege of working with and learning so much from people who are living with diabetes.

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community

Harness the power of community support

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Monique Marais, a social worker, highlights the power of community support when living with diabetes.

Listen to this article below or wherever you get your podcasts or visit our playlist.

Living with diabetes can be challenging, but you don’t have to do it alone. Community support plays a vital role in effectively managing diabetes. By tapping into the strength of community connections, you can find not just emotional support but also practical strategies to manage your condition better.

Three main forms of support

There are three main forms of support: behavioural, educational and psychological.

The benefits

There are many benefits to having a community to support you in your diabetes management, such as:

You can harness the above benefits by joining support groups, meeting with healthcare professionals, and including your family in your journey.

Support groups offer valuable insights, inspiration by shared experiences, and helps you to make informed decisions and take accountability for your health.

In addition to support groups, community resources are essential for diabetes patients. These resources encompass a wide range of services and initiatives that aim to improve diabetes education, access to care, and overall quality of life.

Here are key community resources:

There are various diabetes communities, such as:

  • In-person support groups
  • Online support groups
  • Social media networks and platforms
  • Non-profit organisations such as The International Diabetes Federation (IDF) and Diabetes South Africa.
SUPPORT GROUP INFORMATION
Diabetes South Africa (DSA)
  • Website: diabetessa.org.za
  • Description: DSA is a non-profit organisation that provides support and information to people with diabetes and their families. They offer educational resources, support groups, and advocacy for diabetes awareness.
  • Activities: Regular meetings, educational workshops, and community events.
Centre for Diabetes and Endocrinology (CDE)
  • Website: cde.org.za
  • Description: CDE is a comprehensive diabetes care organisation that provides clinical services, education, and support for individuals with diabetes.
  • Activities: Support groups, educational programs, and individualized diabetes management plans.
 
Facebook support groups There are various groups available, you can search and join a group where you feel comfortable.

Examples:
Local Hospital and Clinic Support Groups Many hospitals and clinics across South Africa offer diabetes support groups for their patients. It’s beneficial to inquire at your local healthcare facility about any support groups or educational programmes they may offer.

Final thought

In conclusion, the benefits of support groups and community resources for patients with diabetes can’t be overstated. These resources provide emotional support, shared knowledge, motivation, and practical assistance that is vital for effectively managing this chronic condition. By embracing a holistic approach to diabetes management that includes both medical care and community support, people living with diabetes can lead healthier, happier lives despite the challenges of diabetes.

References

Monique Marais is a registered social worker at Care@Midstream sub-acute, specialising in physical rehabilitation for the past 11 years. She has a passion for the medical field and assisting people to understand and manage their diagnoses and the impact on their bio-psychosocial well-being.

MEET THE EXPERT

Monique Marais is a registered social worker at Care@Midstream sub-acute, specialising in physical rehabilitation for the past 11 years. She has a passion for the medical field and assisting people to understand and manage their diagnoses and the impact on their bio-psychosocial well-being.

Header image by FreePik
Visit our Everyday Goodness Recipe Book