5 minute read
N-ice Advice
One of Britain’s most successful athletes and the world’s greatest rower, Sir Steve Redgrave got his skates on for his latest challenge as a contestant on ITV’s Dancing on Ice
Yet one of Sir Steve’s biggest triumphs has to be his determination to power through to Olympic gold after being diagnosed with Type 2 diabetes 28 years ago. Often associated with obesity, Sir Steve admitted that his diagnosis was a ‘devastating blow’. But with grit and determination he adjusted his training to keep his diabetes in check.
“I decided very early on that diabetes was going to live with me, not me live with diabetes.”
The glory of his fifth and final gold medal in Sydney 2000, three years after his diagnosis, cemented his status as an Olympic legend and proved to the world that having diabetes doesn’t mean giving up on your dreams.
Now an ambassador for Diabetes UK Sir Steve wants to encourage the three million adults in the UK living with the condition to get the information they need to make sure diabetes doesn’t hold them back.
“The more information you can equip yourself with about diabetes, the better life you can have. Your health is largely in your own hands. Get educated and act on what you know.” *
Now Steve pays careful attention to keep his diabetes under control and says his health has never been better. But one symptom of the condition – tingling, pain or a loss of sensation in the feet - made his ice venture even more challenging.
Speaking on This Morning he said, “I’ve been diabetic for 28 years and lost some sensation in my feet. When I had the skates on, it made it difficult to find my footing on the ice. But being on the show was an amazing experience.”
No matter what the Dancing on Ice judges said about his performance, Steve is inspiring people to take steps in the right direction.
*healthawareness.co.uk
What is diabetes?
A lifelong condition that causes a person’s blood sugar level to become too high.
Type 1 diabetes is an auto immune condition meaning your body cannot make a hormone caused insulin.
Type 2 diabetes affects 90 per cent of people diagnosed and it can be treated by improving diet and exercise as well as medication.
Common symptoms of Type 2 diabetes
• Feeling thirsty
• Urinating more than usual, often at night
• Feeling very tired
• Losing weight without trying
• Itching around the genital area
• Cuts or wounds that heal slowly
• Blurred vision.
If you experience any of these symptoms, contact your GP.
Making changes
Mersey Care’s Community Diabetes Service supports people to manage their condition. Diabetes specialist nurse Anthony Boland explains, “Eating healthily and regular exercise can have a big impact on how people can live well with both Type 1 and 2 diabetes.
“Making different food choices and cutting down on portion sizes can be key. Having alcohol free days and stopping smoking are also really important.”
“Try to choose food that your body digests more slowly to avoid your blood sugar rising quickly. Examples include granary or seeded bread, porridge, sweet potatoes, pasta, long grain rice (basmati or brown rice is best), couscous, vegetables and fruit.
“Space your meals regularly throughout the day and watch your portion sizes. Ideally aim for a dinner plate that’s only quarter full of carbohydrates (carbs), quarter full of protein and half full of vegetables.”
Top tips
Reduce salt. Try a maximum of 6g (one teaspoonful) of salt a day. Eating lots of salt can cause high blood pressure which increases the risk of heart disease and stroke.
Eat less red and processed meat. Replace with fish, chicken or turkey, pulses (such as beans and lentils) or eggs.
Cut down on sugar. Swap sugary drinks, energy drinks and fruit juices for water, milk or tea and coffee without sugar.
More fruit and veg. Natural sugar in fruit and veg is different to the sugar added to chocolate, biscuits and cakes. Eat throughout the day rather than one bigger portion.
Be snack smart. Choose yoghurts, unsalted nuts, seeds, fruit and vegetables instead of crisps, chips, biscuits and chocolates.
Drink alcohol sensibly. Alcohol is high in calories. Try to keep to a maximum of 14 units a week. Avoid binge drinking and go several days a week without alcohol.
Avoid so called ‘diabetic food’. There is no evidence that these products are better than a healthy diet.
Keep moving. Being more physically active increases the amount of glucose used by your muscles and helps the body use insulin more efficiently.
Portion size – what’s the right amount?
Carbs - (fist size amount) six to eight times per day.
Sugar - seven teaspoons per day maximum (remember to include the sugar in any drinks and processed food).
Fruit - five a day (ideal portion size is a handful of fresh or one tablespoon of dried fruit). Tinned and frozen fruit counts too.
Watch these videos for more advice and information from Mersey Care dietitians
Diabetes and you: Type 2 diabetes and carbohydrates
Diabetes and you: Type 2 diabetes - cholesterol, blood pressure and alcohol
Diabetes and you: Type 2 diabetes and healthy eating
Get support
0345 123 2399
email helpline@diabetes.org.uk
