SPASIFIK health and fitness columnist SARAH COWLEY says healthy eating and regular exercise can decrease the risk of diabetes.

We can no longer turn our heads and look the other way. Diabetes is staring our people in the face. The high percentages of our diabetic Polynesian brothers and sisters need to change. It is time to reduce our risk of becoming diabetic, and prevent future health problems if you are diabetic.

Diabetes is a disease that is caused by your body not producing enough insulin (Type I) or when your body does not use the insulin you have produced effectively (Type II). Insulin is a hormone produced in the pancreas which converts glucose (food) into energy for your body to use. Glucose is an essential source of energy for both our brain and body to function.

As of November 2009, there are 200,000 New Zealanders living with all forms of diabetes. Add to this 80,000 estimated people who are in a pre-diabetic state and the numbers are scary. One fifth of our population is overweight, increasing their risk of being diabetic. Closer to home Pacific Islanders are two and a half times more likely to be obese than the general population, which further increases their risk of having diabetes.

Type I diabetes can be managed with medication, however Type II diabetics can make a difference to their health by lowering risk factors and making lifestyle changes.

Type II Diabetes risk factors:
(If you have two or more of these risk factors, visit your local GP)
• Pacific/Maori/Asian heritage over 30
• European heritage over 40
• Overweight
• High blood pressure
• Diabetes in the family
• High cholesterol
• Given birth to a big baby (over 9lbs/4kgs)

There is no cure for diabetes. There are things you can do to stay well and minimise your risk factors. You have the power to influence your weight through exercise and diet. This will directly relate to your blood pressure and cholesterol levels.

If you have been recently diagnosed with diabetes it is important you consult your doctor before you start exercising. There may be some forms of exercise you should initially avoid. Start by doing low load types of exercise, for example, walking, swimming or biking. Build up your exercise time gradually until you are able to exercise for 30 minutes, five times a week. If you have high blood pressure, which is associated with diabetes, be careful with weight training. Avoid lifting heavy weights.

Taking care of your feet is essential. Diabetics have a risk of nerve damage and damage to blood vessels in the feet. It is recommended that you check your feet once a week looking for redness, breaking skin, blisters or swelling. Make sure you always wear comfortable supportive shoes.

Watching what you eat combined with exercise is critical. Food is central to our Polynesian culture. This is why it is so important to make small changes, resulting in long term health gains.

Top tips for healthy eating:
• Chose lean cuts of meat and cut the fat off. Skim the layer of fat off the top of casseroles, stews and boil-ups.
• Snack on fruit and vegetables.
• Chose colour with your vegetable selection. Try to avoid over eating starchy vegetables (potato, kumara, corn, yams and taro).
• Go for low fat options on milk and yoghurt. Swapping from Dark Blue to Light Blue milk makes a significant difference.
• Chose margarine and low fat spreads instead of butter.
• Avoid high sugar fizzy drinks.

The shocking statistics pointing the finger at our people will not go away unless we make an effort. Get your family on board to make a difference to your future. It’s time to reduce the risk and make good choices for your health!

Diagnosing diabetes early is important to prevent further complications. If you have diabetes in New Zealand you are entitled to a free check up every year with your GP or practice nurse. For further information contact Diabetes New Zealand 0800 DIABETES.

Remember: Always wear an ID tag or medic alert bracelet identifying you as a diabetic. If there is an emergency and you are not around friends or family, the community and medical staff need to know you have diabetes.

When 60 year-old Mary Waru (Nga Puhi) was diagnosed with Type II diabetes three years ago she took a long-hard look at her life. The mother of seven decided she wanted to live to be an old woman and be around for her grandchildren’s birthdays and weddings, and so she began to transform her eating and exercising habits.

“I had already quit smoking, because I also have high blood pressure, but on top of that, I decided I needed to take better care of myself and change my health,” she tells SPASIFIK.

Immediately after diagnosis, Mary gave up drinking sugary drinks, swapping Coke for Coke Zero. She then got a water filter for the house to encourage her entire family to also start living more healthily.

“We eat lots of fruit now, and plenty of salads. We still have a boil-up every now and again, but we empty the pot and re-fill the water to drain all the fat.”

Of her 15 brothers and sisters, Mary, and all her sisters, have Type II diabetes. She is on medication, taking eight tablets a day, and has an aim to be in such good health the doctor will cut down the number of pills she has to take.

To achieve this, she has also increased her exercise – taking inspiration from other Maori women.

“The late Howard Morrison’s wife, Kuia, is 72. When I watched her on TV complete the New York marathon, I was really inspired. She looked so good for her age and her only secret was eating good food, drinking lots of water and exercising 20 minutes a day.

Mary’s exercise regime takes place at her local pool. She suffers from arthritis and finds the water exercises are better for her joints. Her niece has joined her too and the pair finds exercising much more enjoyable with a buddy.

“You feel so much better about yourself when you exercise. The pool is great because you don’t feel like you are working hard, but you are. I used to be ashamed of going to the pool because I’m a big woman, but I realised my health was more important.

“We walk lengths of the pool, and a few days a week we do aqua aerobics with the community instructor. I used to walk the streets in my community, but gave that up quickly, it just wasn’t for me. But the pool is easy to stick to.”

Mary admits she isn’t perfect, she has her off days. But she encourages those who have diabetes, or are at risk of diabetes, to at least make a few simple changes.

“It’s not as hard as people think. If you are a mother, you can influence what your children do. Remember, they will only eat what you buy and cook for them, so make good decisions. I’ve swapped blue top for light blue milk in our house and we are slowly making more and more changes; and for the better. We can stop our future generations getting diabetes like us.”

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