Transcript During this workshop our aim is to:- Introduce

Pre Diabetes Workshop
Slides covering the community
course run by CV Health and
commissioned by Public Health at
Buckinghamshire County Council.
September 2015
AIMS
During this workshop our aim is to:1.Introduce you to pre diabetes & its link to
diabetes
2. Explain why pre diabetes is important
3. Understand diabetes’ associated risks
4. Manage those risks through lifestyle changes
So what is pre diabetes?
Pre diabetes occurs when glucose (sugar) levels in
our body are higher than normal, but not high
enough to be diagnosed with diabetes.
Other words for pre diabetes are:
lBorderline diabetes
lImpaired fasting glucose
lImpaired glucose tolerance
Why is pre diabetes important?
•3.2 million people in UK today have diabetes
•7 million people estimated as pre diabetic today
•1/3 of pre diabetics develop diabetes in 6 years
•Pre diabetes doubles your risk of heart disease
Diabetes Made Simple
•Diabetes is a lifelong condition that
causes blood glucose in the body to
become too high.
•Insulin is a hormone produced by the
pancreas and it controls the amount of
glucose in your blood.
•It moves glucose from the blood into
the cells and converts it to energy.
•In type 2 diabetes not enough insulin
is produced or able to be used
effectively.
Diabetes Made Simple – go to the You
Tube video to see a useful short cartoon
explaining why diabetes occurs. Use the
link below or search for it using the
(above) title :https://www.youtube.com/watch?v=MG
L6km1NBWE
What is the risk to me?
•Hardening of the arteries
•Heart attacks / strokes / angina
•Poor circulation
•Kidney damage or failure
•Impaired vision or blindness
•Impotence
How would I know if I had pre diabetes?
No signs or symptoms BUT clear risk factors:
•High sugar level via blood test
•Close family member with diabetes
•Being overweight
•Mental health problems
•Large waist measurement
How can I reduce my
diabetes risk?
The key is …Lifestyle Change:
•
•
•
Lose weight
Eat well
Keep active
KEEP ACTIVE - All activity burns calories!
Calories used in daily activities vary depending upon
your weight & the intensity and time spent exercising.
Examples based on a weight of 18 stone and 13 lbs doing 10 minutes of:
Walking downstairs = 111 calories
Walking upstairs = 288 calories
Gardening = 98 calories
Ironing (light activity) = 40 calories
Walk at 3.5 mph / 4.5 mph: 85 calories / 106 calories
Bicycling at 12 – 13.9 mph: 170 calories
http://www.healthdiscovery.net/links/calculators/calorie_calculator.htm
Other Exercise Benefits
•Easing stress & anxiety.A 20 minute bike ride won’t sweep away all of life’s
troubles, but exercising helps you take charge of anxiety and reduce stress.
•Lifting your mood.Exercise can treat mild to moderate depression as
effectively as antidepressant medication. It releases endorphins, powerful
chemicals in your brain that make you feel good.
•Sharpening brainpower.Endorphins also help you concentrate & feel
mentally sharp. Exercise stimulates new brain cell growth and helps prevent
age-related decline.
•Improving self-esteem.Regular activity is an investment in your mind, body
& soul. When it becomes habit, it helps your self-worth and make you feel
strong and powerful.
•Boosting energy.Increasing your heart rate several times weekly gives you
more get-up-and-go, as well as helping weight loss.
Healthy Eating
Nutrition is a key part of health promotion and
illness prevention as well as physical activity.
There are 5 commonly accepted food groups
when eaten in the right proportions make up a
healthy balanced diet.
Food Groups
Group 1
Bread/cereals/potatoes (starchy foods)
These include:Bread/pasta/rice/potatoes/cereals.
These provide our
main source of
carbohydrates which
give us energy and
they are low in fat.
Group 2
Fruit and Vegetables
These include :All types of fruit and vegetables except potatoes.
Fresh / frozen / tinned / dried and juices.
These
providevit.C/ iron
/fibre/ potassium
Group 3
Milk and Dairy
These include:Milk / cheese / yoghurt / fromage frais
These provide
calcium/protein
/vitamins A,D,
&B
Group 4
Meat/Fish and alternatives (protein)
These include:Meat/fish/eggs/pulses/nuts/poultry
These provide
protein/iron/
Vitamins
A/D/B
Group 5
Fats and Sugary Foods
These include :Butter/margarine/pastry/mayo/cream (fats)
Cakes/biscuits/sweets/ice cream/doughnuts
(sugary foods)
Eat these in
moderation
If we look at the Eat
Well plate it
illustrates the 5 main
food groups. (This
guide is based on
government
guidelines.
A serving is a
defined amount –
for example 1 slice
of bread = 1
serving
Carbohydrates – 4-6
servings per day
Fruit/veg
– 5-6
servings
per day
Proteins – 2-3
servings per
day
Fats and
sugary foods –
in moderation
Milk and
dairy – 2-3
servings
per day
Fluids
As well as incorporating the 5 food groups in our day
try to drink at least 2-3 litres of fluid daily.
This can be found
in water / coffee /
tea / milk / juice /
diet drinks
Alcohol:
Men:
No more than3-4
units per day
Women:
No more than 2-3
units per day
• Aim for at least two alcohol free days per
week.
• To lose weight - reduce your intake of
alcohol as it is high in calories.
Evidence suggests small changes improve
outcomes and can prevent diabetes
These three workshops aim to help you to:•Lose 5kgsof your body weight if overweight
•Achieve at least 30 minutes of exerciseon fiveor
more days a week
•Understand the need for portion control
•Introduce some healthy lifestyle options
Key to losing weight is energy balance
Becoming overweight is usually due to eating and
drinking more calories than we need.
Maintaining a healthy body weight is about
matching the energy we get from food and drink
(calories) with the energy the body uses.
If we regularly use
If we consume more
more energy than we
energy than we need
take in we will start to
we
will
put
weight
on.
To shift 1lb of body fat, you need to ‘lose’ 3,500 calories
lose weight
Achieving a healthy weight
What is a healthy weight?
Healthy body mass index (bmi):18.5 - 24.9 (white/ black adults)
18.5 – 22.9 (asian adults)
What is a healthy body shape?
Healthy waist measurement:Less than 31.5 inches (women)
Less than 37 inches (white/black men)
Less than 35 inches (asian men)
General guidelines for a healthy diet
and a healthy weight
• Enjoy your food
• Eat a variety of different foods
• Eat the right amount and balance with activity
• Choose plenty of foods rich in fibre and starch
• Don’t eat too much fat
• Don’t eat sugary foods too often
• Keep alcohol to sensible limits
Tips to help you make healthy choices
•Always make a list before you shop
•Avoid shopping when tired/stressed/hungry
Lot of sugar = 10g or
more per 100g
•Only buy what you need and avoid the 3 for 2 bargain
•Always look for the healthier options
•Aim for less than 6g salt per day
Little sugar = 2g sugars or
less per 100g
Lot of fat = 20g fat or more per 100g
5g saturates or more per 100g
Little fat 3g fat or less per 100g
1g saturates or less per 100g
Food Swaps
Examples:Swapping unhealthy snacks for healthy alternatives is a
good way of making a POSITIVE change
Swap this lolly
(250kcals) ….
…for this lolly
(100 kcals)
50g Salted peanuts
(295 kcals) …
…for 80g carrot
sticks (28 kcals) &
25g houmous (56
kcal)
Tips in support of weight loss
1. Don’t skip meals
2. Use a smaller plate size at each meal
3. Count your calorie intake each day
4. The wider the choice, eg. buffet, the more you eat
5. Drink a glass of water 20 minutes before each meal
6. Eating protein keeps you feeling full for longer
7. Soup keeps you fuller for longer
8. Exercise ensures you burn fat even while asleep
9. Small changes in daily routine can make a big
difference
Resources to help plan weight loss
Weight watchers – NHS funded
Daily food diary and activity charts
(go to the NHS Choices website)
Goal sheets – setting goals helps keep you
motivated/in control (NHS Choices website)
Smart shopping leaflets (British Heart Foundation
[BHF] website)
Top tips for eating well (BHF)
Eating well snack swaps (BHF)
Setting Goals:
Research shows that if we set ourselves goals, we are
more motivated to succeed & it can increase confidence
and control. A useful tool is the SMARTsystem.
SMART system:
specific/ measurable / attainable / realistic /timely
Example:
I will join the simply walk group
I will go to the Monday group
I will join the shorter walk
I can go as it is on my day off
I plan to increase this to twice
a week in 2-3 months
Your Goal Planning:
1. Find your copy of the SMART goal plan (see NHS Choices
website for a copy of a blank goal plan).
2. Think about your average week and the various things you
regularly do.
3. Where could you increase your activity level, where could you fit
in some new or extra exercise?
4. How will you motivate yourself to keep to it?
Ideas:
-Get off the bus stop one stop before your destination & walk
-Take the stairs instead of the lift
-Join a new exercise class or activity club such as gardening
-Start a new hobby such as dancing
-Offer to walk a neighbour’s dog, perhaps when they are at work.
Tools to aid in setting and keeping goals
Food diaries & goal sheets:
•Effective way of monitoring
food intake and activity
•Identify foods to cut out by
seeing what you eat on a
regular basis
•Helps with meal planning
•Keeps you on track
•Goal sheets help keep you
motivated
Pedometers:
Useful as they can
monitor daily steps
which can help
increase your daily
activity because you
have a guide to
follow
Free phone apps:
For example: My
Fitness Pal
Resources to support you
•Food diary
•Pedometer
•Key points from presentation
•Resource list
•Free weight loss classes
•No-cost exercise ideas
Resource List
You tube clips:– Diabetes Made Simple
– Healthy eating options on a budget
Calorie counter & diet tracker (iphone & Android phone)
Calorie counter diets & activities (iphone & Android)
Useful websites –
www.diabetes.org.uk
www.nhs.uk
- the NHS Choices website
www.bhf.org.uk - the British Heart Foundation website
www.buckscc.gov.uk/healthy-living
You CAN get on track today. Set yourself
goals for healthy eating & exercise & ask
your Workshop Supporter to help you.
Contact your practice nurse for a followup blood test in six months to check your
blood glucose level.
And finally ...
Go to www.cvhealthltd.co.uk for a copy of
this workshop presentation and to look at
further health living resources under our
Health Checks Service section
Good Luck & Thank you!