World HEALTH Day: BEAT Diabetes

Reference: http://www.who.int/campaigns/world-health-day/2016/poster-halt-the-rise.pdf?ua=1

April 7^th marks World Health Day, a day recognized by many health enthusiasts and given a theme annually by the World Health Organization.  This year’s theme, “Beat Diabetes”, is undeniably, a very important and timely one, as it aligns with achieving the global Sustainable Development Goal three target of reducing premature mortality from noncommunicable diseases by one-third by 2030.

Diabetes is a chronic disease and epidemic that is rapidly increasing in many countries, most dramatically in low- and middle-income countries. Just in 2012, the disease was the direct cause of 1.5 million deaths. In fact, the World Health Organization projects that diabetes will be the 7^th leading cause of death by 2030.

However, the facts of the increasing prevalence of both types of diabetes has a silver lining. Diabetes is both treatable and in many cases, preventable.

Diet and physical activity are key health behaviours that can be altered to reduce or increase your risk of developing diabetes.

Physical Activity

The World Health Organization has developed a set of guidelines for daily physical activity levels. For those aged 18–64 years old:

1.       Adults aged 18–64 years should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.

2.       Aerobic activity should be performed in bouts of at least 10 minutes duration.

3.       For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.

·         Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

Diet

Last month we featured an interview with Dietitian Kiran Bains who provides some great nutrition tips and advice!

The World Health Organization also produces a list of recommended nutrient requirements: protein, energy, vitamin A and carotene, vitamin D, vitamin E, vitamin K, thiamine, riboflavin, niacin, vitamin B6, pantothenic acid, biotin, vitamin B12, folate, vitamin C, antioxidants, calcium, iron, zinc, selenium, magnesium and iodine.