Diabetes and women’s health

By Cherice Bronte-Tinkew, RD

Women are showing a higher prevalence rate of Type 2 diabetes mellitus than men, according to current health surveys. Women today, especially mothers, are working harder than ever, trying to juggle careers and home life with family. They are more likely to go to the doctors to address any ailments. Sometimes, women might delay taking care of themselves long term when it comes to prioritising diet over taking care of others and striving to earn more with multiple jobs.

Type 2 diabetes mellitus may be diagnosed earlier in women of childbearing age. It occurs when the body is unable to use insulin efficiently to control blood sugar levels. It can remain high over a period of time and cause damage to blood vessels.

Many factors which include weight, diet, physical activity, family history and other underlying medical conditions like thyroid disease, hypertension and polycystic ovarian syndrome (PCOS), can lead to type 2 diabetes mellitus. To control or even prevent type 2 diabetes mellitus, taking small steps to a healthy lifestyle can help.

Step 1: Have breakfast every day

Based on past experiences, some women skip breakfast, due to lack of time on mornings. Practice makes perfect and time can be made ahead of schedule to plan simple meals to grab and go in the morning. If you are not a fan of eggs or tuna with whole wheat bakes in the morning, try combining rolled oats, unsweetened yogurt and pumpkin seeds or unsalted nuts with dates.

Breakfast is the start of the day and the peak time for the body to metabolise our nutrients to gain energy and support our bodies to work better. It can have a good effect on how our hormone insulin works to control blood sugar levels.

Step 2: Choose high fibre staple foods

Dietary fibre digests at a slower rate and it improves how our digestive tract works; therefore, nutrients are used more efficiently, and blood sugar levels increase at a slower rate. Choices to use include whole grain and whole wheat products but reach for ground provisions and starch vegetables like sweet potato, cassava, green figs, and breadfruit. Ground provisions are not only for soups but can be used for making pancakes, baked chips/wedges and wraps. For example, you can make plantain wraps with tuna, or cassava wedges and baked chicken. These options can be used for the entire family too.

Step 3: Include foods with nutrients for blood count

Folic acid, iron and vitamin B12 are not only found in supplements, but they are in our whole foods too. These nutrients are helpful for making more red blood cells. Poor blood sugar control can damage red blood cells overtime. Pregnancy and menstrual cycles can lead to a medical condition called anaemia (low blood count) if not addressed early.

Folic acid is found in peas, beans and dark green leafy vegetables. Vitamin B12 and iron are mostly found in poultry, fish, shellfish and eggs. Iron is readily absorbed from animal sources, but plant-based sources like peas, beans and dark green vegetables need help from vitamin C for absorption. Choose to have these sources daily. Include tuna on crackers or sauté patchoi with lentil peas and sweet potato at the side.

Step 4: Exercise can improve blood sugar levels

Have you ever heard the saying ‘use it or lose it’, when referring to our muscles? Women are more likely to lose their strength as they age. Throughout women’s lifecycle we should adapt to a variety of exercises.

Exercise can reduce blood sugar levels by increasing the ability of insulin to do its job and use the sugar in our blood to create energy.

Cardiovascular exercises improve our utilisation of oxygen in muscles, and strength training or weight bearing exercises can protect our muscle mass. It is recommended to get 150 minutes of exercise per week.

If you are not active now, start with small amounts like 15 minutes of walking then increase as it gets easier.

Cherice Bronte-Tinkew has been a registered dietitian for over nine years. She is a member of the Trinidad and Tobago Association of Nutritionists and Dietitians.

For more information: Facebook and Instagram pages @JustCherNutrition.

Email- justchernutri@gmail.com