Category: AtoZ 2022 Your Journey

prediabetes

Prediabetes

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Prediabetes is when blood glucose levels are higher than normal, but not high enough yet to be diagnosed as Type 2 diabetes. 

Prediabetes includes the conditions: impaired fasting glucose and impaired glucose tolerance. These describe levels of blood glucose that are higher than normal but not yet in the diabetic range. These higher glucose levels are associated with a significantly higher risk of developing cardiovascular disease as well as progression to diabetes.

Prediabetes doesn’t usually have any signs or symptoms and it’s concerning that in many instances prediabetes is detected when tests are done to investigate another complaint.

Increased body weight is the greatest risk for developing prediabetes. It’s also more frequent in older populations and those with a family history of diabetes. 

Certain ethnicities have a higher incidence and in South Africa, our Indian community has a particular increased risk. Women with a history of gestational diabetes and polycystic ovary syndrome may develop prediabetes or diabetes as well.

Lifestyle interventions, like weight loss and exercise, are best to manage prediabetes. It’s recommended that medications be considered in people who haven’t reversed their prediabetes diagnosis with lifestyle alone or in individuals who are considered very high-risk of progressing to diabetes.

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Type 2

Type 2 diabetes

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This leaflet is sponsored by Novartis in the interest of education, awareness and support.

Type 2 diabetes is the most common, accounting for around 90% of all diabetes cases.

Type 2 diabetes is caused by insulin resistance, where the body doesn’t fully respond to insulin. Because insulin can’t work properly, blood glucose levels keep rising, releasing more insulin. For some, this can eventually tire the pancreas, resulting in the body producing less and less insulin, causing even higher blood glucose levels.

It’s most commonly diagnosed in older adults, but is increasingly seen in children, adolescents and younger adults due to rising levels of obesity, physical inactivity and poor diet.

There are more risk factors that are linked to Type 2 diabetes: 

  • Family history of diabetes 
  •  Overweight
  • Unhealthy diet
  • Physical inactivity
  • Increasing age
  • High blood pressure
  • Ethnicity
  • Impaired glucose tolerance 
  • History of gestational diabetes
  • Poor nutrition during pregnancy

A healthy lifestyle which includes a balanced diet, regular physical activity, not smoking, and maintaining a healthy body weight are all elements to manage Type 2 diabetes. At diagnosis, all people with Type 2 diabetes are prescribed metformin, a tablet that helps control glucose production in the liver. If lifestyle and metformin don’t achieve good glucose control, more medications will be added. 

It’s important to be aware that diabetes is a progressive disease and eventually the pancreas will not produce enough insulin. At this point, insulin injections will be required. The rate of progression of diabetes is influenced by genetics as well as lifestyle and oral medications used. It’s often possible to keep the pancreas working for many years. 

Symptoms

  • Excessive thirst and dry mouth
  • Frequent urination
  • Lack of energy, tiredness
  • Slow-healing wounds
  • Recurrent infections of the skin
  • Blurred vision
  • Tingling or numbness in hands and feet
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FAST FACT

Changes in diet and physical activity related to rapid development and urbanisation have led to sharp increases in the numbers of people living with Type 2 diabetes.

Type 1

Type 1 diabetes

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Around 10% of all people with diabetes have Type 1.

Type 1 diabetes is an autoimmune disease where the body’s defence system attacks the cells that produce insulin. As a result, the body produces very little or no insulin. The exact causes are not yet known but are linked to a combination of genetic predisposition (with or without a family history) and environmental factors. Some viral infections, this seems to include COVID-19, as well as environmental toxins have been implicated. These factors seem to trigger the immune system that is already programmed to incorrectly attack the insulin producing cells of the pancreas.

Type 1 diabetes can affect people at any age, but usually develops in children or young adults. Treatment includes daily injections of insulin to control blood glucose levels. 

Symptoms

  • Abnormal thirst and dry mouth
  • Sudden weight loss
  • Frequent urination
  • Lack of energy, tiredness
  • Constant hunger
  • Blurred vision
  • Bed-wetting
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Diabetic skincare

Urea, the gold standard for dry skin treatment

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Eucerin® UreaRepair PLUS provides immediate relief and 48 hours of protection for the family.

Urea is the gold standard in the treatment of dry skin conditions.  Eucerin® UreaRepair PLUS offers a comprehensive and clinically proven range to treat dry skin.

Suffering from dry skin is not only uncomfortable, itchy and sore, but the effects go beyond the physical symptoms, often leaving people feeling frustrated, helpless, emotionally drained and tired from lack of sleep.

Dermatologist-recommended Eucerin® provides a comprehensive and effective solution for people suffering from extremely dry skin. The Eucerin® UreaRepair PLUS complete range of cleansers, moisturisers and acute care products contain Urea which, according to research and a published paper, is the best active ingredient for the treatment of dry skin.**

The Eucerin® UreaRepair PLUS offers the immediate and long-lasting relief of dry skin signs, like roughness, scaliness and flakiness, providing moisture and strengthening the skin barrier.  This makes skin more resilient and impedes the recurrence of dry skin.

Why skin becomes dry

Dry skin can be caused by internal factors, such as a genetic predisposition, hormonal influences, biological skin ageing, as well as diseases such as eczema, psoriasis, diabetes or ichthyosis.

External causes can include heat, cold or humidity; UV-induced skin ageing; frequent washing; insufficient fluid intake and extreme medical treatments such as radiation therapy, chemotherapy, or dialysis.

Balancing skin and soul

The skin we live in is our natural protective sheath with a complete balance of water, fat and moisture binding substances, protecting us from weather and dryness. If this substance relation is disrupted, the skin becomes rough, scaly, red, itchy and sensitive. Extremely dry skin needs care that balances both lipids and moisture as these strengthen the skin’s resilience.

The formulation combines the following active ingredients:

To BIND moisture into skin

  • Urea is significantly reduced in dry skin, so the supplementation of Urea actively improves the moisture binding capacity of skin and replenishes its moisture deficit. Urea is established in dermatology as the “gold standard” in the treatment of dry and very dry skin.
  • A Natural Moisturising Function Complex (NMF-complex) made up of Urea, Amino Acids, Lactate and PCA, ensures a balanced moisture level, thus supporting the barrier function of the skin. Supplementing the NMF-complex promotes skin regeneration and Filaggrin breakdown.
  • Filaggrin is a type of protein found in the skin that is formed during the process of keratinisation (when cells move to the horny layer). A mutation of the filaggrin gene can interfere with the skin’s ability to act as a barrier. When this happens, water is lost from the skin and bacteria and other substances can enter, possibly leading to allergies, irritation and infection.

To LOCK moisture into skin

  • Ceramide 3 assists with barrier repair and reduces moisture loss.

Improves MOISTURE DISTRIBUTION in the skin

  • Gluco-Glycerol activates the skin’s natural moisturising network (Aquaporins), ensuring moisturisation in the deeper epidermal layers.

Noticeable improvements can be seen even after six days of application. Those who suffer from dry skin can finally feel comfortable in their own skin.

References:

*Eucerin clinical studies incl. measurements and self-evaluation, Winter 2015; Lotions: PIU 2012

**“Diagnosis and treatment of xerosis cutis – a position paper” German Society of Dermatology (JDDG) in November 2019, the original German version appeared in 2018.

The Eucerin® UreaRepair PLUS products are available in-store and online from Clicks, Dis-Chem, Takealot and Foschini.

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Physical activity

Physical activity

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Studies have shown that physical activity can delay the progression of prediabetes to Type 2 diabetes, when combined with dietary changes. Regular physical activity significantly improves glycaemic control. In addition, it improves cardiovascular risk factors (cholesterol and blood pressure) and may reduce medication dosages, including insulin.

Regular physical activity may also improve symptoms of depression and improve health-related quality of life.

A recommendation of 150 minutes per week of moderate-intensity aerobic physical activity is given, with the aim of achieving and maintaining a heart rate that is 50 – 70% of the maximum heart rate. To determine your maximum heart rate, minus your age from 220.

Resistance training

In the absence of contraindications (back or neck problems), you should aim to do resistance training three times per week. Resistance exercise increases strength and vigour, reduces body fat, and increases resting metabolic rate. 

The studies reporting the greatest impact of resistance exercise on HbA1C had subjects progress to three sets (with approximately eight repetitions per set) of resistance type exercises at moderate to high intensity (the maximum weight that can be lifted eight times while maintaining proper form).

If you wish to begin resistance exercise, you should seek initial instruction and periodic supervision by a qualified exercise specialist (biokineticist) where possible, to maximise benefits while minimising risk of injury. Not unexpectedly, studies have shown that resistance exercise with less supervision reported less beneficial impact on glycaemic control, insulin resistance and body composition than with greater supervision.

Walking

Walking is often the most popular and feasible type of aerobic exercise. For those who struggle with pain upon walking for any reason, semi-recumbent cycling may provide an alternative. Moderate brisk walking on level ground or semi-recumbent cycling would be an example of moderate aerobic exercise, while brisk walking up an incline or jogging would be vigorous aerobic exercise. 

Also try to increase the number of activities of daily living, such as housework, gardening and walking around shopping centres. Ideally reduce sedentary time, particularly in the workday, by breaking up extended amounts of time spent sitting. Every hour or hour and a half move around for a few minutes.

Hypoglycaemia during exercise

Physical activity can cause hypoglycaemia in some individuals. 

If your blood glucose tends to drop with exercise, consume some carbohydrates before starting to exercise. The exact amount needed will vary widely between people and can vary depending on the type of exercise, time of day and even the ambient temperature. Work with your doctor or DE to calculate what amount of carbohydrate works for you. 

A useful rule of thumb is to add 250ml fruit juice to 250ml water and sip frequently during the training session. This is for a session of longer than 45 minutes. However, an individualised approach is usually needed. You shouldn’t exercise vigorously if the blood glucose level is > 15mmol/L as this can cause damage to your muscles. 

Having social support (exercising with a friend, partner or in group classes) facilitates and aids in motivating regular physical activity.

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Chicken, Chilli and White Bean Soup

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Makes 6 servings
Preparation time: 10 – 15minutes 
Cooking time: 40 minutes

Ingredients

  • 1 Tbs extra virgin olive oil
  • 1 SPAR Freshline onion, medium, chopped
  • 1 SPAR Freshline jalapeño chilli pepper (seeded and chopped)
  • 1 SPAR Freshline red bell pepper (chopped)
  • 2 SPAR Freshline garlic cloves, minced
  • 1 ½ tsp cumin
  • 1 Tbs chilli flakes (medium spicy) (adjust to your sensitivity to spicy foods)
  • ½ tsp Sea salt
  • 3 cups prepared Ina Paarman Chicken Stock (divided) (1 tsp powder to 1 cup boiling water)
  • 3 cups white kidney beans (SPAR canned Cannellini Beans, drained and rinsed)
  • 600g SPAR Select Chicken Thighs – remove skin before cooking (The bones can be removed during the cooking process when shredding the chicken)
  • 1 cup chopped SPAR Freshline broccoli (fresh or frozen)
  • ½ cup SPAR Freshline coriander (chopped)
  • Additional water
  • 1 SPAR Freshline lime, sliced in wedges 

Method

  1. Heat oil in a large pot with a lid over medium-high heat. Add onion, jalapeño and bell pepper and cook for about 5 minutes or until onion is soft. Add garlic, cumin, chilli flakes and salt and cook for another minute until fragrant. If it starts to turn brown or burn, add a little water. 
  2. While vegetables are cooking, add a third of the stock and half of the beans to a food processor, or blend using a hand blender to puree the beans. 
  3. Add the remaining stock and pureed beans to the pot and stir to combine. Place the chicken pieces in the pot, cover with lid and reduce heat to medium-low. Cook at a gentle boil for 20 – 25 minutes, or until chicken is cooked through. 
  4. Remove the cooked chicken thighs from the pot and carefully shred the chicken with two forks or chop it finely. Return the chicken and any juices back to the pot with the remaining beans, broccoli, and coriander. 
  5. Stir to combine and season with additional salt if needed. 
  6. Allow soup to cook for an additional 5 – 10 minutes. 
  7. Add additional water if needed. 
  8. Divide the soup into bowls and serve with a lime wedge. 
  9. Enjoy!

Additional notes:

  • Leftovers – Refrigerate in airtight container for up to 3 days. Freeze for up to 3 months. 
  • No chicken thighs – Use chicken breasts instead.
  • Vegetarian – Omit the chicken and use extra beans (this will increase the carbohydrate). 
  • 1 serving is equal to approximately one cup of chilli soup.

This recipe is brought to you by:

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Lancewood yoghurt

What is yoghurt?

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What is yoghurt?

Yoghurt is a popular dairy product made through the fermentation of milk with the use of yoghurt cultures. These cultures ferment the natural sugar in milk, called lactose. 

Yoghurt is both delicious and nutritious, offering both high-quality protein and aids in meeting your daily calcium requirements, meaning it isn’t just good, but good for you too. 

Benefits of yoghurt

It contains protein and nutrients, such as calcium and B-vitamins, and is also known to be a good source of potassium. It can aid digestive health, may strengthen the immune system and assist in weight management.

How to choose the best yoghurt for you

While taste might be a big deciding factor in what type of yoghurt you prefer, other health factors should be considered when choosing the best option for you.

Three of LANCEWOOD’s Low Fat Yoghurts are recommended for people living with diabetes or who may be lactose sensitive.

The nutritional table (below) of these yoghurts can be consumed as part of a balanced diet. They contain less than 6 grams of sugar per 100g serving, which is less than 1 teaspoon. They also contain protein, which could aid in reducing the GI of the yoghurt, potentially resulting in lower blood glucose levels.

LANCEWOOD® No Sugar Added Low Fat Blackberry & Cherry Yoghurt – the goodness of fruit yoghurt without compromising on taste, the perfect guilt-free snack without the added sugar.

LANCEWOOD® Lactose Free Low Fat Plain Yoghurt – a lactase enzyme is added to breakdown the sugar (lactose), naturally found in milk. The addition of the enzyme aids the digestive process for lactose sensitive people, so they too can still enjoy LANCEWOOD’s quality yoghurt. 

Delicious and versatile, LANCEWOOD® Low Fat Plain Yoghurt is lower in fat and higher in protein, ideal for adding a healthy and tasty twist to any meal.

Lancewood yoghurt

NUTRITIONAL INFORMATION

Nutritional Information comparison per 100g

AVERAGE VALUES No Sugar Added LF Blackberry & Cherry Lactose Free LF Plain Yoghurt Low Fat Plain Yoghurt
Energy 196 kJ 189 kJ 196 kJ
Protein 2,8 g 3,0 g 3,5 g
Glycaemic carbohydrate 5 g 5 g 6 g
of which total sugar 2,6 g 1,3 g 3,8g
Of which total lactose / <0,1 g /
Total fat 1,5g 1,3g 1,0g
 of which saturated fat 0,9 g 0,8 g 0,7g
Cholesterol 5 mg 4 mg 3 mg
Dietary fibre# 0,9 g <0,5 g <0,5 g
Total sodium 34 mg 38 mg 41mg
Calcium 90,1 mg 101 mg 113 mg
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