Diabetic Living Australia - September/October 2022

132 Pages·2022·143.6 MB·English

PAIN CAN FEEL LIKE
SHINGLES
" S H O C K S " S H O O T I N G
T H R O U G H YO U R B O DY
*
* Based on some patient descriptions of their
shingles pain. Symptoms may vary and not
everyone will experience these symptoms.
IS THE REACTIVATION OF THE VARICELLA ZOSTER
SHINGLES
VIRUS, THE SAME VIRUS THAT CAUSES CHICKENPOX
• Shingles typically produces a painful, blistering rash that can last
2 to 4 weeks
• Up to 99.5% of adults aged ɖǤǟřЭīĮ carry the virus that can cause
shingles1–3
• Up to 1 in 3 people risk developing shingles in their lifetime1–3
• While most people recover fully, up to 25% may experience
long-term complications3
TALK TO YOUR DOCTOR
Scan the QR code
FOR MORE INFORMATION to learn more
ABOUT SHINGLES about shingles
References: 1. Centers for Disease Control and Prevention. Prevention of Herpes Zoster: Recommendations of the Advisory Committee on Immunization Practices (ACIP). MMWR. 2008 June;57(RR-5):1–30. 2. National Centre
for Immunisation Research and Surveillance (NCIRS) Zoster vaccine for Australian adults fact sheet, updated May 2022. Available at: https://ncirs.org.au/ncirs-fact-sheets-faqs/zoster-vaccine-australian-adults [accessed
May 2022]. 3. Australian Technical Advisory Group on Immunisation (ATAGI). Australian Immunisation handbook. Australian Government Department of Health, Canberra, 2018. Available at immunisationhandbook.health.gov.au
[accessed May 2022].
GlaxoSmithKline Australia Pty Ltd. ABN 47 100 162 481. Melbourne, VIC. NP-AU-HZX-ADVT-220003. Date of GSK Approval May 2022.
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SPECIAL
OFFER
Turn to page 126 76
FOOD and subscribe to
14 5ev dearyyds,a 5y dmienanlesrs Inspiration for Dchiaabnecteic t Loi vsianvge, f4o2r% yo oufrf
24 Red meat Get your daily iron and the regular price!
some serious fl avour
SEPTEMBER/OCTOBER 2022
34 Perfecto pasta Have the best of
(cid:68)(cid:80)(cid:79)(cid:85)(cid:70)(cid:79) (cid:85)(cid:84)
both worlds
44 Healthy lasagne It can be both!
45 Spring into salads Take a walk
on the light side
56 Great balls of fl avour Make
112
meatballs the star of your meal
62 More fi sh more veg Tom Walton
brings fresh fl avour to fi sh & veg
70 Breakfast for champions Get
Father’s Day off to a cracking start
75 Dairy queens Sweet sensations
you’ll love!

LIVING WELL
G
N 92 Fasting diets Is it right for you?
YLI DEY 96 Meter matters Too much choice? MY STORY 116
T A
NS; S AX We’re here to help! 124 ‘I might end up living 10 to 15
VE N M 102 Binge vs balance Say goodbye years longer’
TE O to cravings
S TI
T A
T R 108 Checkout choices Food fad or 49
E A
BR EP worth paying for? REGULARS
A, PR
DI D 112 Mind your medicine Pharmacist ? Privacy notice
E O
M
O Gerard Stevens AM can help 6 Editor’s note
E F
AT N; manage your meds 4 Just diagnosed
DI O
E Z 115 7 things Shingles What you 8 Your healthy life
M U
A
M
L need to know 90 About our food
PHY I NE C 116 Best foot forward Foot care is an 86 Cook’s tips
A È
GR HÉL important part of management 88 Menu plan
OTO RIE- 120 Understanding Sarcopenia Dr 128 Puzzles
H A Kate Marsh explains the facts 131 Contact info
P M
JUST
dia g nosed
START
HERE
A diagnosis of diabetes can be scary at first – don't panic, we're here to help
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GGeettttiinngg yyoouurr hheeaadd aarroouunndd
“‘ddiiaabbeetteess lliinnggoo’? Read on...
• When should I test my blood
glucose levels (BGLs)? This varies
depending on the type of diabetes
and your medication, but possible
times include before meals, two hours
after eating, before bed, before you
exercise and if you’re feeling unwell.
• What should my BGLs be? As a
guide, if you have type 1 diabetes,
a healthy target to aim for is 4-6mmol/L
before you eat, and 4-8mmol/L two
hours after starting a meal. If you have
type 2 diabetes, aim for 6-8mmol/L
before meals, and 6-10mmol/L two
S
E
hours after starting a meal. Ask your G
A
M
doctor or Credentialled Diabetes
Y I
Educator for more guidance. T
T
E
• What’s mmol/L? It stands for G
Y
H
millimoles per litre of blood, and P
A
is how BGLs are measured. drop below 4mmol/L. A hypo can people with type 2 will also need GR
O
• What’s HbA1c? It’s your average make it hard to concentrate, so some insulin six to 10 years after being T
O
H
BGLs over a period of 10-12 weeks and, activities (like driving) aren’t safe, and diagnosed, because the pancreas
P
L;
used in conjunction with the blood it needs to be treated quickly using produces less insulin over time. L
A
T
glucose monitoring you do yourself, specific foods. Only people who take • What’s pre-diabetes? It’s when T
FI
paints a picture of your blood glucose insulin or some types of glucose- BGLs are higher than normal, but not N
E
R
management. Your doctor will arrange lowering tablets are at risk of a hypo. high enough for a type 2 diagnosis. A
K
S
a HbA1c test every three to six months. • Will I have to use insulin? Yes, if Lifestyle changes can delay or prevent D
R
O
• What’s a hypo? It’s when BGLs you have type 1. But 50 per cent of pre-diabetes from becoming type 2. W
4 SEPTEMBER/OCTOBER 2022 diabetic living
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(cid:53)(cid:58)(cid:49)(cid:38)(cid:1)(cid:18)(cid:1)(cid:7)(cid:1)(cid:53)(cid:58)(cid:49)(cid:38)(cid:1)(cid:19)(cid:15)(cid:15)(cid:15)
(cid:39)(cid:48)(cid:51)(cid:1)(cid:49)(cid:56)(cid:37)
What’s the difference?
TYPE 1 is an auto-immune condition caused by a It's my sweet tooth!
combination of genetics and unknown factors. It
It’s not that simple. While type 1 is
accounts for 10 per cent of all diabetes, and occurs
triggered by genetics and unknown
when the body’s immune system destroys the cells
factors, type 2 is caused by a mix of
in the pancreas that produce insulin, the hormone
genetics and lifestyle factors. One of
that’s vital for converting glucose into energy. People those is being overweight, but it’s not just
living with type 1 diabetes need to use insulin to sugar that causes that. Plus, if you are
reduce the level of glucose circulating in their blood. overweight, that’s only a risk factor, not
a direct cause of type 2.
TYPE 2 is caused by a combination of genetics and
lifestyle factors. It accounts for 85-90 per cent of all
diabetes, and is a progressive condition where the
body becomes resistant to the normal effects of No more chocolate!
insulin, or where the pancreas slowly loses its ability
False. As long as chocolate, or other foods
to produce enough of the hormone – both of which
containing added or natural sugars, are eaten
leave too much glucose in the blood. Lifestyle
as part of a healthy meal plan or combined
modifications or medication (and sometimes both) with exercise, people with diabetes can
are used to manage type 2 diabetes. definitely still enjoy them in moderation. Talk
to your GP or dietitian for more info.
AROUND
85%
Ugh. A ‘special diet’
Not really. These days ‘healthy eating’ for
of diabetes related people who have diabetes is no different
amputations are to the ‘healthy eating’ guidelines
recommended for the general population.
preventable if
You don’t need to prepare separate meals
wounds are detected
or buy special food – the recipes in DL are
early and managed
designed for everyone.
appropriately.
* That’s People With Diabetes
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1 You’re 2 It's your move 3We’re here
not alone Continuing or starting Wondering where
About 280 Aussies regular physical activity to start? Combined
develop diabetes every will help lower your with advice from your
day – one person every short- and long-term BGLs healthcare team, you’ve
five minutes. And for every and can also help certain made a great first step.
four people diagnosed, diabetes medications work In this (and every!) issue
someone else is living more effectively. Plus, of Diabetic Living, you’ll
with diabetes but doesn’t along with a healthy diet, find practical, helpful
know. The longer diabetes losing weight – as little as advice, expert responses
goes undiagnosed, the five per cent of your body to questions that might
more it can impact your weight – can also have a sound familiar, and a whole
overall health. positive impact. heap of healthy recipes. ■
diabetic living SEPTEMBER/OCTOBER 2022 5
57
You’ve got this
I had a really blah day recently. Nothing bad
NEXT
happened but I felt sluggish, out of sorts and
ISSUE
kept swinging by the fridge and pantry (easy to
ON SALE
do when you’re working from home) to see what
OCT 13
food had magically appeared (spoiler alert –
none). What was going on? This is what happens to my days
if I skip my morning exercise session. On this day I’d
decided I was too busy – doing housework, looking at
Facebook, talking to the cat. The next day I did my exercise
session (a simple at-home routine that gets me a bit hot and
sweaty) and my day went so much better! When will I learn?
It was a great reminder that I can take charge of how I feel
and while I can’t control everything, I can certainly take
action to put me in the best position to have a great day.
In this issue we’ve got a number of features that I hope
120
will help you take charge too. In addition to plenty of
deliciously healthy recipes (meatballs? yes, please!), we’ve
got a round-up of the latest blood glucose monitors,
80
strategies to help bring balance to your eating, a plan for
managing medications and a dietitian talks us through the
latest food and nutritional info.
I know you enjoy our real life stories and this issue Gary
shares his shocking story of noticing a small red spot on his
A
toe that resulted in a below-the-knee amputation just days DI
E
later. Now, he’s lost 23kg and is looking forward to M
E
T
a much healthier future. A
DI
What are some behaviours, habits or beliefs you E
M
M
can take charge of today that will help make getting
Y I
H
through your day that bit more manageable? Alix Davis, P
A
R
Editor G
O
T
O
We’d love to hear from you! H
P
We want to hear your stories, answer your questions and share the love with other readers
facebook.com/
[email protected] diabeticliving.com.au DiabeticLivingAU
Diabetes Australia and JDRF are proud to support Diabetic Living. While all care has been taken in the preparation of the articles in this
magazine, they should only be used as a guide, as neither Are Media Pty Limited nor Diabetes Australia is able to provide specific medical
advice for people with diabetes or related conditions. Before following
any health advice given in this magazine, please consult your healthcare
professional. Recipes that are gluten free or have gluten-free options
have been approved by Coeliac Australia.
6 SEPTEMBER/OCTOBER 2022 diabetic living
Regulate your Blood Glucose Levels
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hYeOUaR lthy life
The latest & global news on diabetes, heart health, fitness and books
POWER OF
PROTEIN
If you’re trying to lose weight,
making a conscious effort to eat
more protein might be a smart
move. New research shows it’s a
strategy that not only leads to
better, healthier food choices
when you’re dieting, it also helps
to avoid the loss of lean body
mass that weight loss can cause.
The best sources of protein are
whole foods, like chicken, red
meat and fish, which provide
20-35g protein per serve; milk
and yoghurt, which provide
10-15g of protein per serve; and
eggs, legumes, tofu and nuts,
which provide 5-12g of protein
per serve. Updated advice
suggests aiming to eat 1.2-1.6g
of protein per kilo of your body
weight, each day, to support
healthy weight loss.
E
K
Q R
& A
A ASK DR C L
Menopausing
By Davina McCall
HQ, $19.99 I’ve recently been diagnosed
Described as ‘the positive with diabetes, which runs
in my family. Because it has
roadmap to your second
significantly impacted the
spring’, Menopausing is
health of one or two family
written with the intention
members, I’m worried my
of taking the taboo away
future will turn out the same
from this life stage.
way. I’m doing everything I
Featuring evidence-based
can to look after myself, but I
information and
can’t shake the fear.
enlightening menopause
stories from real women,
Janine says: When we worry,
it’s designed to empower
our mind wanders into the
and equip women to make
future and identifies all possible
informed decisions about
TRYING TO SAVE
threats and negative events that
their health and their lives.
MONEY AT THE might happen to us. It’s
common to worry about things
SUPERMARKET?
we care about, such as our health
and the people important to us.
With the cost of food on the
Appreciating the link between
rise, doing what you can to make
worry and care is helpful in
your shopping budget go further
effectively managing worry.
makes sense. A simple way to save
The emotional residue of
money could be skipping that
worry is feelings of fear and
pre-shopping cup of coffee, after
anxiety, as our nervous system
a recent study discovered that
activates to protect us from
caffeinated shoppers buy nearly
Rustle Up impending danger. However,
30 per cent more items and spend
By Rhiannon Batten because worry is future-
50 per cent more money than
and Laura Rowe oriented, rarely is the threat
people who drink water before
Pavilion, $32.99 here now! As a consequence, our
grabbing a trolley. Because caffeine
Promising ‘good food is a stimulant, it triggers the bodies are left in an overly
without fuss’, this release of dopamine in the brain, aroused state which, over long
cookbook features ‘micro which increases impulsivity and periods of time, can negatively
recipes’ that are easy to decreases self-control. Other tried- impact our wellbeing.
remember, feature simple, and-tested ways to save money Fear is a very natural
pantry-staple ingredients when you’re grocery shopping? experience that’s hard to
and only require basic Shop with a list, don’t shop when completely shake, however,
kitchen equipment and you’re hungry and consider learning to relate differently to
know-how. From end-of- avoiding the in-store experience worry thoughts when they
day dinners for one, to spur altogether – research shows arise is likely to reduce their
that online grocery shoppers
-of-the-moment family impact, and the impact of fear,
save money and purchase fewer
gatherings and everything on your life.
unhealthy impulse foods.
in between, these recipes
will quickly become your
Dr Janine Clarke, psychologist
go-to favourites.
diabetic living SEPTEMBER/OCTOBER 2022 9
yyoouurr hheeaalltthhyy lliiffee
LIGHTS OUT
64%
Prefer to sleep with a night light
or a patch of light shining from
another room? Or maybe you
have a clock with a bright display
right next to your bed or like a
THAT’S THE AMOUNT OF bit of moonlight at night? Fresh
AUSTRALIANS AGED BETWEEN research out of the US suggests
45 AND 74 WHO HAVEN’T HAD
that pitch-black surrounds are
A HEART HEALTH CHECK IN
best for sleeping. The study
THE LAST TWO YEARS,
showed that any light exposure,
ACCORDING TO THE HEART
no matter how dim, during sleep
FOUNDATION. IT’S
is linked to a significantly higher
PARTICULARLY WORRYING
risk of high blood pressure,
CONSIDERING ONE IN TWO
obesity and type 2 diabetes in
PEOPLE IN THAT AGE GROUP
adults aged 60+. Earlier research
HAS AT LEAST ONE HEART
DISEASE RISK FACTOR, FOR suggests the effects apply to
EXAMPLE HIGH CHOLESTEROL, younger adults, too. As well as
HIGH BLOOD PRESSURE OR switching lights off and covering
DIABETES. A HEART HEALTH windows completely, researchers
CHECK IS A 20MINUTE suggest making your bedroom a
APPOINTMENT WITH YOUR GP.
device-free zone and blocking
VISIT HEARTFOUNDATION.
out light with a sleeping mask.
ORG.AU TO FIND OUT MORE OR
And if you still want to use a
CONTACT YOUR GP TO BOOK
night light, to minimise its
YOUR CHECK UP.
impact, choose one that gives off
reddish rather than blue light.
If you had a flu vaccine this year…
Good news: you might have provided your brain with some protection against
Alzheimer’s disease. That’s according to a new study which linked getting
vaccinated against the flu with a 40 per cent reduced risk of developing
Alzheimer’s, the most common cause of dementia, over the next four
years. Researchers say it’s not yet clear whether the protective effect is
delivered by the flu vaccine itself, or if it’s a result of how vaccination
protects against becoming infected with a flu virus. Other things that
can help to reduce your risk of dementia include looking after your heart
health, staying physically active, eating a healthy diet, having your hearing
checked in mid-life and seeking help if you experience depression.
Visit dementia.org.au for more information.
10 SEPTEMBER/OCTOBER 2022 diabetic living