DIABETES AWARENESS

Type 2 diabetes are u at risk???


Diabetes is the fastest growing non-infectious diseasein the world. For every person who has diabetes there is another person who has it and doesn't know.

If you tick one or more of the boxes below you are at risk of Type 2 Diabetes.

1. I am over 55 years of age....
2. I am over 45 years of age AND I am overweight...
3. I am over 45 years of age AND I have an immediate family with Type 2 diabetes....
4. I am over 45 years of age AND I have high blood pressure...
5. I am over 35 years AND I am from Aboriginal, Torres Strait Island, Pacific Island, or Chinese culturl background.....
6. I have heart disease or have had a heart attack.....
7. I had diabetes when I was pregnant ( gestational diabetes )...
8. I have impaired glocuse tolerance ( IGT ) or impaired fasting glocuse ( IFG )....
9. I have polycystic ovary syndrome AND I am overweight...

DON"T IGNORE DIABETES

Diabetes is a serious health condition. There is no cure. If left untreated it can cause heart attack, stroke, kidney failure, blindness, amputation, and erectile dysfunction.

If diagnosed early, diabetes can be effectively managed and the risk of serious health problems greatly reduced.

Type 2 diabetes, the most common form of diabetes, can be successfully managed or even prevented by maintaining a healthy weight, engaging in regular physical activity and having healthy eating patterns.

HOW DO YOUR EATING HABITS WEIGH UP?

Think about your eating habits. Be honest with yourself! Check if you agree with the statement.

1. I rarely cook with fats or oils and when I do I always use olive oil or canola based oils.
2. I eat fried potato ( french fries ) less than once a week.
3. I eat chocolate and/or biscuits less than once a week.
4. I meat pies, pasties or sausage rolls, pizza's less than once a forthnight.
5. I eat processed meats ( salami, sausages, or deli meats ) less than once a week or always choose the low fat version.
6. I eat beans or lentils ( baked beans, 3-bean mix, kidney or haricot beans ) at least once a week.
7. I always choose reduced fat cheese over a regular cheese.
8. I always choose low fat, or hi-lo or skim milk.
9. I drink ( alchohol ) more than: 4 standard drinks ( male ) 2 standard drinks ( female ) or no more than 5 days a week.
10. I eat fried, battered, or crumbed foods less than once a forthnight.
11. I use only small amount of olive or canola oil based margarine on my bread.
12. I eat fish once a week.
13. On a typical day I eat at least 2-3 cups of vegetables.
14. I choose high fiber foods, such as grainy breads and high fiber breakfast cereals ( all bran, untoasted muesli, or porridge ).
15. I always trim the skin of the chicken and the fat off a chop or piece of steak before I cook it.
16. I donot add salt to my food or cooking.
17. I eat takeaway foods less than once a forthnight ( chinese, fish and chips, fried or BBQ chicken ).
18. I understand and read the labels on items I buy from the supermarket.

How many statements did you place a check next to? Can you see any areas where you don't have a check and could improve your habits? Improved eating habits will help you to reduced your weight. Studies have shown that if you are overweight, a small reduction eg. 5kg, can signifiantly reduce your risk of developing diabetes. A reduction in body fats will also help you to manage your blood pressure and cholesterol.

PHYSICAL ACTIVITY BAROMETER

In this questionaire you are asked about your cuurent physical activity.

REMEMBER! Physical activity means planned exercise or an activity that lasts for at least 10 continuous minutes. It does not just refer to being "busy" or getting off the couch more often.

Think about your participation in physical activity over the last week and answer the following questions.

1. On average, how many days of the week do you participate in planned activity of moderate intensity ( faster breathing but can still have a short conversation ) eg. brisk walking, bike riding, swimming, organized sport, heavy physical work, low impact aerobics?

0 days 0

0-2 days 10

3-4 days 20

5 or more days 30

2. On the days that you were physically active, what is the total amount of minutes you were active for?

I did no physical activity 0

0-9 minutes 5

10-19 minutes 10

20-29 minutes 20

30 minutes 30

more than 30 minutes 30

3. How active is your average day, whether you are at work or home?

Not very active.

( you are usually sitting at a desk, on the couch and infrequently walk ) 0

Somewhat active.

( your day involves lifting light objects and some walking ) 10

Active.

( your day regularly involves a lot of heavy lifting and extensive walking ) 15

4. What do tend to do in your leisure time?

I usually watch TV, read or keep busy and am

otherwise not very physically active.. 0

I sometimes watch TV, read or keep busy but I am

also sometimes physically active.. 5

I rarely watch TV or sit around. I often active with my family

or friends, work in the garden or do some type of moderate intensity

physical activity.. 10

On how many days of the week did you use walking or riding a bike for transport to and from work, to do errands or to go from place to place? ( only include walking or riding that you did for at least 10 minutes ) ?

0 days 0

1-2 days 5

3-5 days 10

6-7 days 15