WDD was created in 1991 by IDF (International Diabetes Foundation) and the World Health Organization in response to growing concerns about the escalating health threat posed by diabetes.
The theme for World Diabetes Day 2023 is access to diabetes care.
The campaign focuses on the importance of knowing your risk of type 2 diabetes to help delay or prevent the condition and highlighting the impact of diabetes-related complications and the importance of having access to the right information and care to ensure timely treatment and management.
1 in 10 adults worldwide have diabetes. Over 90% have type 2 diabetes. Close to half are not yet diagnosed.
In many cases, type 2 diabetes and its complications can be delayed or prevented by adopting and maintaining healthy habits. When not detected and treated early, diabetes can lead to serious and potentially life-threatening complications.
Type 2 diabetes accounts for over 90% of all diabetes. There are several steps that can be taken to reduce the risk of developing the condition.
Unhealthy eating habits and sedentary lifestyles associated with urbanization are common factors contributing to the development of type 2 diabetes. There is overwhelming evidence from studies in the USA, Finland, China, India and Japan that lifestyle changes (achieving a healthy body weight and moderate physical activity) can help prevent the development of type 2 diabetes in people at risk.
Reducing the risk of type 2 diabetes involves a balanced diet and regular physical activity. Maintaining a healthy weight is crucial as overweight and obesity increases the risk. Even a small weight loss can make a big difference. Regular screenings and check-ups, especially for people with one or more of the risk factors, can detect early signs and help individuals make the necessary changes to delay or prevent the onset of type 2 diabetes.
RISK FACTORS FOR TYPE 2 DIABETES
Several risk factors have been associated with type 2 diabetes and include:
*Impaired glucose tolerance (IGT) is a category of higher than normal blood glucose, but below the threshold for diagnosing diabetes.
RECOMMENDATIONS FOR A HEALTHY DIET FOR THE GENERAL POPULATION
Any movement is good, and more is generally better, to reduce the risk of type 2 diabetes. In addition to increasing our NEAT (non exercise activity thermogenesis) you should aim for at least 150 minutes of moderate-intensity aerobic exercise (e.g., walking, jogging, swimming or cycling) per week, spread out over several days, possibly in shorter bouts of 10-15 minutes.
Strength training also has immense advantages. You can increase muscle mass and improve insulin sensitivity and glucose control by following a regular strength training program and increasing muscle mass
At PLT Nutrition we are passionate about health and the prevention of disease through nutrition, fitness and an overall attention to a healthy lifestyle whenever possible
Melissa Hoffman joined PLT Nutrition initially with the goal of fat/weight loss. This is a challenging process for someone with her HIGH level of endurance training and requires a slow delicate process.
During her LIVE video Meet & Greet call she discussed her goals with Coach Katie and that she was training for a 70.3 Half Ironman so they agreed a plan focused on a minimal deficit to allow for slow and controlled progress whist also supporting her Ironman training.
Just prior to her plan starting she heard the AMAZING news that she has qualified for the World Ironman Championship in Kona so met with Katie and they revised her plan.
Melissa's plan was immediately adapted to focus on performance and fueling her training and competition
Initially Melissa tracked her food to get an understanding of where she was currently eating, how the balance of her macros and her total calories.
It seems her protein intake was excellent and Melissa focused on hydration; hydration being key for any athlete as it can significantly improve performance when correct or degrade performance when its not.
Melissa's carb intake was a focus of her weekly plan and frequently Coach Katie revised her daily intake to support each training session and each weeks training schedule.
An excellent pre-race and race day nutrition plan ensured success for Melissa and she managed to avoid any of her historical gut issues.
It was a big weekend for Melissa and she performed excellently and should feel incredibly proud of herself.
Since completing her World Ironman she has extended her deal with PLT Nutrition to focus on a 50km trail race in November and a duathlon shortly afterwards!
Melissa herself had this to say of her race and her experience:
"Big shout out to my coach Katie Hargrave for helping me get to the start line of the Ironman World Championships in Kona! I had been lurking on the FB site for awhile and finally decided I needed to take control of my health and weight. I had put on weight during Covid and while caring for a family member and with that lost a lot of my fitness.
While I continued training and racing I wasn’t performing at my best. And definitely didn’t feel my best. So I signed up and was fortunately paired with Katie! An athlete herself she didn’t call me crazy when I told her my weight and health goals and by the way I was training for a half Ironman and Ironman during that initial 3 months! we agreed that with the training schedule our goal should be to get a better understanding and control of what I was taking in or not taking in and maximize that knowledge to prepare for the race. We would focus on weight loss after the race!
So I started tracking and with Katie’s weekly updates found I needed to cut back on fats and focus on healthy carbs (my protein intake was in line). Initially tracking my water helped make sure I stayed hydrated during the non training times. We adjusted carbs regularly depending on my race/ training schedule. Honestly I have been racing over 22 years and never have I had a better understanding of how to fuel for performance.
Pre-race and race day nutrition was spot on! Felt great and never had any stomach issues. ( a big accomplishment). The knowledge I’ve gained so far while great for racing is more important for my every day well being. I’ll be signing up to continue my journey with Katie and work on that weight loss goal (after the 50k trail run and swim run in the next few weeks) . Sorry Katie couldn’t help myself!
Picture is from a post ride snack in the Kona lava fields - a fav hack from the FB page to use cottage cheese with my tuna!"
At PLT Nutrition, we recommend prioritizing protein in your diet regardless of your dietary style or goals, but if your goal is fat loss, protein is especially the key macro. You can’t eat protein all day if you don’t start early, so let’s talk about the benefits of a protein dominant breakfast/first meal of the day.
Satiety and Hunger Regulation Protein-rich foods tend to be more satiating than carbohydrates or fats. Including protein in your breakfast can help you feel fuller for longer, reducing the likelihood of overeating later in the day. This can be particularly beneficial when you're working towards important goals and find yourself surrounded by tempting sugary snacks etc. in the workplace or at home
The thermic effect of food (TEF) refers to the energy expenditure required for digestion, absorption, and processing of nutrients. Protein has a higher TEF compared to carbohydrates and fats, meaning that your body expends more energy (calories) to digest and process protein. This can contribute to a slight boost in your metabolic rate, which can be advantageous when you're aiming to lose fat.
Preservation of Lean Muscle Mass
Protein is crucial for maintaining muscle tissue, and consuming an adequate amount can help minimize muscle loss whilst losing body fat
Blood Sugar Control
Including protein in your breakfast can help stabilize blood sugar levels. When you consume carbs alone, they can lead to rapid spikes and crashes in blood sugar, potentially triggering hunger and cravings. Protein can help moderate these fluctuations and provide a more balanced energy release.
Protein-rich foods often contain essential nutrients like vitamins and minerals that are important for overall health. Starting your day with a nutrient-dense meal can set a positive tone for the rest of your meals.
Amino Acid Availability
Amino acids are the building blocks of protein and play a vital role in various bodily functions. Consuming protein in the morning provides your body with a steady supply of amino acids throughout the day, supporting various physiological processes, including immune function and hormone production. Cognitive Function
Protein consumption supports the production of neurotransmitters that play a role in mood regulation and cognitive function. Starting your day with a balanced meal that includes protein can contribute to better mental clarity and focus.
Muscle Recovery and Repair
If you train or exercise or engage in any physical activity, consuming protein in the morning can help in muscle recovery and repair.