Pledge to take steps to fight diabetes everyday

Every 14th day of November is marked as World Diabetes Day; a day set aside to highlight the dangers of diabetes and how to prevent as well as control this demon. Diabetes is such a devastating disease that our crusade to fight it should not be limited to a single day in the year. The day should only serve as catalyst or a reminder that we need to put in more effort.
It will be a step in the right direction if you pledge from today to take at least one step for diabetes everyday. A step for diabetes is an action you take (for yourself) or ensure that another person takes that will help prevent or control diabetes.
Each of the following qualifies as A STEP FOR DIABETES:
1. Exercise for at least thirty minutes a day or get someone to exercise over the same duration.
a. This includes walking, swimming, dancing, using the stairs and exercising with weights.
2. Eat a healthy meal or get someone to do the same
a. No matter what you may hear about sugar and diabetes beware of sugar. It contains “useless” calories and will eventually let you put on extra fat and increase your resistance to insulin.
b. A diet low in the unhealthy triad of sugar, fat and salt is recommended.
3. Quit smoking or succeed in getting someone to do the same
4. Avoid or minimize alcohol or get someone to do the same
5. Educate someone about diabetes.
Log your actions daily and a year from today email your total steps to me. It will be exciting if you can exceed three hundred steps. Following these steps will ensure that you protect yourself as well as help spread the news about diabetes.
Did you know that?
1. If diabetics formed a single country, it would be the third most populous country after China and India. The United States of America will be the fourth most populous. Quite chilling to know especially when it is increasingly clear that there are many people living with diabetes who are not aware.
2. I gasped when I read that in less than half a decade from now the number of cases of diabetics in developing countries will increase by 150%.
3. As many as one million people worldwide have an amputation each year because of a complication of diabetes.
4. Worldwide someone dies every 8 seconds from diabetes and its complications.
This makes it crystal clear that there is work to do and we must all put our shoulders to the plough.
Do not be deceived by diabetes especially the type 2 variety, since it may not present classically with increased thirst, urination and hunger. It is often very subtle and may linger on for years.
Look out for unexplained fatigue, weight loss for no obvious reason, sores that won’t heal blurred vision or the need to change corrective lenses frequently.
All Diabetics must not overlook the following:
1. The ABC of Diabetes management
a. A1C which is a measure of long term control of diabetes should be measured at least once a year.
b. Blood Pressure management is key. Target blood pressure is at most 130/80mmmHg.
c. Cholesterol levels are crucial and should be checked often and maintained within the target range. The “bad” cholesterol (LDL) and the “sugary” cholesterol (TG) are especially important.
2. Have a dentist check gums and teeth at least once a year.
3. An eye specialist should thoroughly examine eyes yearly.
4. Urine should be checked for proteins.
5. Learn to examine feet everyday especially after exercising. Clean feet well and dry them properly especially in between the toes. Avoid tight-fitting shoes.
Remember Diabetes does not discriminate, it can affect people from all walks of life and it can be unforgiving especially if you do not take good care of yourself. It can lead to complications including strokes, heart attacks, amputations, blindness and renal failure.
I pledge to take positive steps to educate, prevent and control diabetes and I am sure you just did the same.
AS ALWAYS LAUGH OFTEN, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
*Dr Essel is a medical doctor and is ISSA certified in exercise therapy and fitness nutrition.
Thought for the week – “1 in 2 people with diabetes do not know they have it – check your STATUS today and SPREAD the news”
Dr. Kojo Cobba Essel
Moms’ Health Club
dressel@healthclubsgh.com