Kiira Health

Diabetes Awareness Month: Do you know the risk of Diabetes?

Sarah Townsend

November 20, 2023

(5 mins read)

Health & Wellness

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November marks a significant time in our calendar, not only for the crisp autumn weather and the anticipation of the holiday season but also for a cause that touches millions of people globally. Diabetes Awareness Month spotlights diabetes, a chronic condition affecting individuals of all ages and backgrounds.

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Here at Kiira, we delve into the importance of Diabetes Awareness Month as a valuable resource to empower our community on their journey to become healthier and live more informed lives.

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The impact of Diabetes:

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Diabetes is a prevalent health condition that affects the body’s ability to regulate blood sugar levels. According to the International Diabetes Federation, over 463 million people are living with diabetes. This number is expected to rise to 700 million by the year 2045. With these statistics, it is emphasizing the urgency and importance of spreading awareness about diabetes. The crucial role of understanding the risk factors and applying the knowledge of a healthy lifestyle will help with prevention and management.

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Understanding the Types and Risks of Diabetes:

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There are different types of diabetes, with type 1 and type 2 being the most common. Type 1 diabetes is an autoimmune condition where the body attacks its insulin-producing cells. Type 2 diabetes occurs when the body can’t use insulin effectively. There is also gestational diabetes, when your body does not make enough insulin during pregnancy. According to the Centers for Disease Control, about every year, 2 percent to 10 percent of pregnancies are affected by gestational diabetes.

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Several risk factors contribute to the development of diabetes, including genetics, lifestyle choices, and environmental factors. Here are some critical risk factors of diabetes but are not limited to high blood pressure, high blood glucose, being overweight, and smoking.

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Prevention of Diabetes:

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Preventing diabetes involves an approach that encompasses lifestyle modifications, dietary choices, and regular health monitoring. The first step is maintaining a healthy weight through a balanced diet, and regular exercise is pivotal because excess body weight around the abdomen is a significant risk factor for type 2 diabetes. A diet of rich whole grains, fruits, vegetables, and lean proteins can help regulate blood sugar levels and reduce the risk of insulin resistance. Limiting the intake of sugary beverages and processed and saturated fats is crucial in preventing diabetes. Regular physical activity plays a key role in preventing diabetes by improving insulin sensitivity and promoting overall cardiovascular health. Engaging in at least 150 minutes of moderate-intensity exercise per week is recommended. Regular health checkups help monitor blood glucose and manage other risk factors. Regular checkups are essential for early detection and intervention. Finally, avoiding tobacco and moderating alcohol consumption can contribute to overall improvements in health that prevent diabetes. Incorporating these strategies into your daily lifestyle can significantly reduce a person's risk of developing diabetes and enhance their overall well-being.

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Empathy and Support:

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Living with diabetes can be challenging, requiring constant attention to diet, physical activity, and medication. At Kiira, we want to remind you to offer empathy and support to those navigating this journey. Understanding the emotional and physical toll of diabetes fosters a sense of community. It encourages family or friends to share their experiences and help reduce the stigma associated with the condition.

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Resources for Education and Support:

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The healthcare professionals at Kiira are here to help play a pivotal role in guiding women on their diabetes management journey with regular check-ups, blood sugar monitoring, and adherence to prescribed medications to help with a comprehensive diabetes care plan.

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Sample Meal Plan:

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When managing diabetes, it involves paying attention to the types and amount of carbohydrates and overall nutrition. Here are some meal ideas for healthier eating:

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Breakfast:

Oatmeal with sliced strawberries and a sprinkle of chia seeds.
Greek yogurt with blueberries and a handful of almonds.
Whole-grain toast with avocado and poached eggs.

Lunch:

I grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and light vinaigrette dressing.
Quinoa bowl with roasted vegetables, chickpeas, and a drizzle of olive oil.
Turkey and vegetables whole grain wrap with a side of raw veggies.

Dinner:

Baked salmon with steamed broccoli and quinoa.
Srif-fried tofu or lean beef with colorful vegetables served over cauliflower rice.
Grilled chicken breast with sweet potatoes and asparagus.

Snacks:

Raw vegetable sticks ( Carrots, cucumber, bell peppers) with Hummus.
Apple Slices with a tablespoon of almond butter.
Handful of mixed nuts (almonds, walnuts, and pistachios).

Desserts:

Greek yogurt parfait with layers of berries and a sprinkle of granola.
Sugar-free or dark chocolate-dipped strawberries.
Baked apple slices with cinnamon and a touch of nutmeg.

Beverages:

Water with a slice of lemon or cucumber.
Unsweetened herbal tea.
Sparkling water with a splash of lime juice.

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Please remember it is essential to monitor your portion sizes, choose whole, unprocessed foods, and pay close attention to the glycemic index of foods. Also, please consult a healthcare professional or dietitian who can provide a personalized meal plan based on your needs and preferences.

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A Call to Raise Awareness:

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As we embrace Diabetes Awareness Month, let us collectively take action to raise awareness and promote a culture of health and understanding by sharing information, fostering empathy, and supporting those affected by diabetes. Kiira wants to contribute to a world where individuals can live fulfilling lives and be empowered with the knowledge to manage their health effectively.

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Diabetes Awareness Month is more than a campaign; it is a given opportunity to unite in the fight against diabetes that fosters a well-informed, empathetic, and supportive community. Acknowledging the impact of diabetes, understanding its nuance, and actively participating in awareness initiatives help contribute to a healthier future for ourselves and the generations to come. Let's continue to carry the spirit of awareness beyond November to make every moment an opportunity to prioritize health, well-being, and compassion.

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