Chronic Disease: How to reduce the RISK to your staff and business.

World Diabetes Week 14th November, serves as a crucial reminder of the rising prevalence of diabetes and the importance of preventive measures. According to Diabetes Victoria, 280 Australians develop diabetes every day, which translates to one person every five minutes. This alarming statistic highlights the need for greater awareness and proactive lifestyle changes to combat this chronic condition.

My 20 years' experience as a registered nurse exposed me to the severe consequences of diabetes mismanagement. It was heartbreaking to see patients undergoing amputations due to complications from diabetes. These experiences reinforced the belief that prevention is better than cure. By adopting healthy lifestyle choices, we can significantly reduce the risk of type 2 diabetes and its associated complications.

Type 2 diabetes occurs when the body becomes resistant to insulin or fails to produce enough insulin, leading to elevated blood sugar levels. While genetics can predispose individuals to type 2 diabetes, lifestyle behaviours play a significant role in its development.

Key risk factors include:

• Poor nutrition: Diets high in refined sugars, unhealthy fats, and low in fibre increase the risk of developing type 2 diabetes.
• Sedentary lifestyle: Lack of physical activity can lead to obesity and insulin resistance.
• Stress: Chronic stress can lead to hormonal imbalances that negatively impact insulin function.
• Alcohol and smoking: Both habits can impair insulin sensitivity and contribute to the development of diabetes.
• Being overweight: Excess body fat, particularly around the abdomen, increases the risk of insulin resistance.
• High cholesterol and high blood pressure: These conditions are often linked to poor lifestyle choices and can exacerbate the risk of diabetes.

Preventing Type 2 Diabetes Through Lifestyle Choices

For many years, I lead a community health program focused on promoting healthy lifestyle choices to prevent chronic diseases like type 2 diabetes. Through educational workshops and support groups, we empowered individuals to take control of their health. These programs led to measurable improvements such as weight loss, reduced BMI, lower cholesterol, and decreased HbA1c levels.

Knowing that our efforts help keep people out of hospitals and prevent long-term complications like poor circulation, nerve damage, kidney failure, blindness, stroke, and angina is immensely rewarding. With support individuals can take control, make informed lifestyle choices and significantly reduce the risk of developing type 2 diabetes.

Here are some effective strategies:

Nutrition

Adopting a balanced diet rich in whole foods is crucial. Focus on:

• Whole grains: Choose whole-grain options over refined grains.
• Fruits and vegetables: Aim for a variety of colours to ensure a range of nutrients.
• Lean proteins: Incorporate sources such as fish, chicken, beans, and legumes.
• Healthy fats: Include sources like avocados, nuts, seeds, and olive oil.
• Limit added sugars and unhealthy fats: Reduce intake of sugary drinks, sweets, and trans fats.

Exercise

Regular physical activity helps maintain a healthy weight, improves insulin sensitivity, and reduces stress. Aim for:

• Aerobic exercise: Activities like walking, running, cycling, or swimming for at least 150 minutes per week.
• Strength training: Incorporate muscle-strengthening activities on two or more days a week.
• Flexibility and balance exercises: Practices such as yoga or tai chi can enhance overall fitness and reduce stress.

Weight Management

Maintaining a healthy weight is crucial in preventing type 2 diabetes. Strategies include:

• Setting realistic goals: Aim for gradual, sustainable weight loss.
• Monitoring progress: Keep track of your food intake, physical activity, and weight.
• Seeking support: Engage with a healthcare provider, nutritionist, or support group for guidance and encouragement.

Stress Management

Chronic stress can negatively impact your health. Consider these stress-reducing techniques:

• Mindfulness and meditation: Practices that focus on the present moment can reduce stress.
• Physical activity: Exercise is a natural stress reliever.
• Social connections: Spend time with family and friends to foster a support network.
• Rest and relaxation: Engage in activities you enjoy and find relaxing.

Alcohol and Smoking

• Limit alcohol intake: Stick to moderate drinking guidelines—no more than two standard drinks per day for men and one for women.
• Quit smoking: Seek resources and support to quit smoking, as it is a major risk factor for diabetes and other health issues.

National Diabetes Week is a pivotal opportunity to raise awareness about the importance of preventive measures in combating type 2 diabetes. By making informed choices regarding nutrition, exercise, weight management, and stress reduction, we can take control of our health and significantly lower our risk. Prevention is not only possible but essential in keeping ourselves healthy, out of hospitals, and productive at work and in our daily lives.

If you would like to run a workshop to support your staff in making healthier lifestyle choices, consider

"An aging population and chronic disease: how to reduce the RISK to your business".

Together, we can work towards a healthier future, free from the burdens of type 2 diabetes and keeping people out of hospital and well at work.