November is Diabetes Awareness Month

November is Diabetes Awareness Month! During this month,  we pay extra special attention to raising awareness about diabetes and teaching others how to prevent diabetes and how to live a healthy life with diabetes. 

1 in 11 Canadians over the age of 20 are living with diagnosed diabetes. Luckily, the diabetes rates in Nunavut tend to be lower, but the number of people with diabetes in Nunavut is increasing! This is why it is so important to learn about diabetes. Here are some quick facts: 

• When someone has diabetes, their body has a hard time controlling the level of sugar in their blood. When there is too much sugar in the blood for a long time, it can start to damage different parts of your body. 
• There are three main types of diabetes, Type 1 diabetes, Type 2 diabetes, and Gestational Diabetes (this is diabetes that happens in a person who is pregnant) 
• To treat diabetes, we use medicine as well as food to make sure the sugar levels don’t go too high or too low 
• Sometimes diabetes can be prevented by eating healthy and moving your body 

Let’s talk about some recommendations for preventing and living well with diabetes. 

• Eat your veggies! –vegetables provide us with the vitamins and minerals we need to keep our bodies in good working condition. They are also a good source of fibre that can help stop blood sugar from going too high. Try adding a half cup of cooked veggies to your next meal. 

• You can also get fibre from grain products. Whole grain products have more fibre than white grain products. Make whole grain swaps by choosing: 
  
  • 100% whole wheat bread, pasta, buns, and wraps 
  • Cereals with oats or bran flakes  
  • Grains like barley, brown rice and corn
  • Popcorn! 

• When preparing a meal or snack, pair starchy foods like rice, bread, pasta, cereals and potatoes or sweet fruits with a healthy source of protein like meat, fish, eggs, milk, or nuts and seeds. The protein can help keep blood sugar stable. Here are some ideas: 
  
  • Whole grain crackers and cheese 
  • Whole wheat pasta with canned tuna 
  • Apple slices and peanut butter 
  • Egg on whole wheat toast 
  • Berries and yogurt 
  • Pipsi and berries

• Beans and legumes are great because they are a good source of protein and fibre! Try adding a can of beans to your next meal
  
  • Chickpeas 
  • Black beans 
  • Kidney beans 
  • Beans in tomato sauce (so good added to chili)

• Your body was made for moving and is at its healthiest when it gets to do this every day! When we think of moving for health we automatically think of exercise. While exercise is a great way to stay healthy it is not the only way. Here are some ways we can move more everyday: 
  
  • Take the “long way” when walking 
  • Do household chores 
  • Dance around the house
  • Go hunting or berry picking 
  • Go for a walk or hike 
  • Cooking- not only does cooking at home lead to healthier meals, the cooking itself can help you move more! 
  • Do some stretches while watching TV 
  • Balance on one foot while brushing your teeth 
  • Sewing, knitting or crocheting is a crafty way to get moving! 

Even small changes can make a big impact on our health! Challenge yourself this month by choosing one of the tips above and checking off how many days you can stick to it!