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<p>In recent years, the number of people who have decided to adopt a diet that reduces or eliminates meat consumption has increased dramatically. This is particularly the case for veganism, which is driven by ethical, environmental and nutritional motivations. Below is a focus on this increasingly popular topic, and on the nutritional considerations it involves.</p>
<h2 id="h-veganism-versus-vegetarianism">VEGANISM VERSUS VEGETARIANISM</h2>
<p>There are two main exclusion regimes that favor a plant-based diet:</p>
<ul class="has-list-bullet-color">
<li><strong>Veganism,</strong>&nbsp;which excludes all animal products. Veganism is not just about food, it&rsquo;s about lifestyle. In addition to following a vegan diet, vegans refuse to use products that induce animal exploitation such as silk, honey or leather.&nbsp;</li>
<li><strong>The vegetarian diet</strong>, which excludes meat and fish but allows the consumption of animal products such as cheese or eggs.&nbsp;</li>
</ul>
<p>But it is important to watch out for possible deficiencies.</p>
<h2 id="h-the-dietician-s-word">THE DIETICIAN&rsquo;S WORD</h2>
<p>Some nutrients are mainly provided by food of animal origin; vegans may therefore have to monitor their nutritional status and pay attention to certain deficiencies:<a class="ek-link"><sup>1</sup></a></p>
<ul class="has-list-bullet-color">
<li><strong>Vitamin B12:</strong>&nbsp;Essential to our cardiovascular health, it is mainly present in products of animal origin. A supplement may thus be considered for those who want one. Many food supplements are available in pharmacies, on the Internet, in organic shops, etc.</li>
<li><strong>Iodine:</strong>&nbsp;This is mainly provided by dairy and marine products. To maintain appropriate intakes, people on a vegan diet may find iodine in&nbsp;<strong>seaweed</strong>, for example. It can be eaten as a salad or as a side dish, like Salicornia.&nbsp;&nbsp;</li>
<li><strong>Omega 3:</strong>&nbsp;mainly found in fatty fish, but not only! Some plant products can also provide the amount of omega 3 needed by the body. Some&nbsp;<strong>algae, avocado, rapeseed oil or flax</strong>&nbsp;can be a good source. A little tip about flax seeds: they are difficult to digest, so remember to cut or crush them in order to weaken the seed before consumption.&nbsp;&nbsp;</li>
</ul>
<p>Contrary to popular belief,&nbsp;<strong>calcium intake is not a problem for vegans</strong>. This mineral is commonly found in products of plant origin. However, beware of vegetable drinks consumed as a milk substitute, as they are sometimes rich in sugars. The same brand may have two different products, one with and the other without added sugars.&nbsp;</p>
<p>If you have any questions, do not hesitate to ask for help from a dietetic professional! Contrary to what you might think, the vegan diet is very diversified: there are many balanced recipes available to you.</p>

The Vegan Trend

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<p>&nbsp;</p>
<p>&nbsp;</p>
<p>Hypertension dramatically increases the risk of stroke and cardiovascular disease, yet 1 in 2 people do not know they have it!</p>
<p><strong>When was the last time you or your parents had your blood pressure checked?</strong></p>
<p><br /><br />Learn more about what is hypertension, its consequences and how to easily diagnose it and manage it. It can help you to live longer!</p>
<p>&nbsp;</p>
<p>&nbsp;</p>
<div style="text-align: center;"><a style="padding: 14px 40px; background: #B91B12; color: white; width: fit-content; font-size: 0.75rem; font-weight: bold;" title="What is hypertension" href="https://app-mhp-docker-dev-backend.azurewebsites.net/hypertension">Learn more about Hypertension</a></div>
<p>&nbsp;</p>

Learn more about what is hypertension, its consequences and how to easily diagnose it and manage it.

Awareness campaign #BecauseIsayso #CheckYourPressure

<p>Studies from different parts of the world have established that lifestyle modification with physical activity and/or healthy diet can delay or prevent the onset of type 2 diabetes. The International Diabetes Federation recommends physical activity at least between 3 to 5 days a week, for a minimum of 30 to 45 minutes.</p>
<p>Taking a life course perspective is essential for preventing type 2 diabetes and its complications. Early in life, when eating and physical activity habits are established and when the long-term regulation of energy balance may be programmed, there is an especially critical window to prevent becoming overweight and reduce the risk of type 2 diabetes. Healthy lifestyles can improve health outcomes at later stages of life as well.</p>

How to prevent type 2 diabetes?

<p>Top tips to get active:</p>
<ol>
<li>
<h2>Enjoy it!</h2>
If you enjoy it, you are more likely to keep it up. Better still, try an activity you can enjoy with family or friends. Don&rsquo;t be afraid of trying new things. Was there a sport you did years ago that you&rsquo;d like to start again?</li>
<li>
<h2>Start slow</h2>
Doing just a little bit more than you did before will still make a difference. So build up gradually and give your body time to adapt as your muscles strengthen. If you have any medical conditions, do speak to your health care team before starting any new activity.</li>
<li>
<h2>Make small changes</h2>
Walking is a free and simple way to improve your fitness. Beat the traffic and leave the car at home for small trips or get off the bus or train one or two stops earlier and walk the rest of the way. Why not use your lunch break to go for a walk or take the stairs instead of the escalator? 10 minutes of brisk walking every day can make a big difference to your health. Get some tips from the NHS and find out about the Active 10.</li>
<li>
<h2>Set goals for yourself</h2>
You&rsquo;re more likely to stick to your more active life if you set goals. Set realistic short-term and long-term targets, keep an exercise diary and tick off your achievements &ndash; you&rsquo;ll be amazed at the improvement and progress you&rsquo;ll see. When you reach a goal, treat yourself for your hard work.</li>
<li>
<h2>Variety is the spice of life</h2>
Once you are fitter and exercising regularly, shake it up a bit and vary your routine. Try swapping cycling on an exercise bike for cycling outdoors or try a new class at the gym. If you are starting a new activity check with your health care team to see how this will affect your diabetes.</li>
<li>
<h2>Make it social</h2>
Instead of meeting friends for a coffee or in the pub, why not suggest doing something active? You could start a walking club, go gardening, play tennis, golf&hellip;. or hit the dancefloor.</li>
<li>
<h2>Don&rsquo;t give up</h2>
Although your body benefits as soon as you become more active, you may not see all the benefits straight away as it can time for your body to adapt to the activity. So stick with it and you&rsquo;ll soon see the positive results.</li>
</ol>

What are 7 tips to stay active?

<p>There&rsquo;s nothing you can&rsquo;t eat if you have type 2 diabetes, but you&rsquo;ll have to limit certain foods.</p>
<h2 id="h-1-choose-healthier-carbohydrates">1. Choose healthier carbohydrates</h2>
<p>All carbohydrates affect blood glucose levels, so it&rsquo;s important to know which foods contain carbohydrates. Choose the healthier foods that contain carbohydrates and be aware of your portion sizes.&nbsp;</p>
<p>Here are some healthy sources of carbohydrates:&nbsp;</p>
<ul class="has-list-bullet-color" style="--ek-bullet-color: #00bce0;">
<li>whole grains like brown rice, buckwheat, and whole oats</li>
<li>fruit&nbsp;</li>
<li>vegetables</li>
<li>pulses, such as chickpeas, beans, and lentils</li>
<li>dairy, such as unsweetened yoghurt and milk.&nbsp;</li>
</ul>
<p>At the same time, it&rsquo;s also important to cut down on foods low in fiber, such as white bread, white rice, and highly processed cereals. You can check food labels when you&rsquo;re looking for foods high in fiber if you&rsquo;re unsure.</p>
<h2 id="h-2-eat-less-salt">2. Eat less salt</h2>
<p>Eating lots of salt can increase your risk of high blood pressure, which in turn increases your risk of heart disease and stroke. When you have diabetes, you&rsquo;re already more at risk of all of these conditions.<br />Try to limit yourself to a maximum of 6 g (one teaspoon) of salt a day. Lots of prepackaged foods already contain salt, so remember to check food labels and choose those with less salt. Cooking from scratch will help you keep an eye on how much salt you&rsquo;re eating. You can also get creative and swap out salt for different types of herbs and spices to add that extra flavor.&nbsp;</p>
<h2 id="h-3-eat-less-red-and-processed-meat">3. Eat less red and processed meat</h2>
<p>If you&rsquo;re cutting down on carbohydrates, you might start having bigger portions of meat to fill you up; however, it is not a good idea to do this with red and processed meat, such as ham, bacon, sausages, beef and lamb. These all have links with heart problems and cancer.&nbsp;<br />Try swapping red and processed meat for these:&nbsp;</p>
<ul class="has-list-bullet-color" style="--ek-bullet-color: #00bce0;">
<li>pulses, such as beans and lentils</li>
<li>eggs&nbsp;</li>
<li>fish&nbsp;</li>
<li>poultry, such as chicken and turkey&nbsp;</li>
<li>unsalted nuts</li>
</ul>
<p>Beans, peas, and lentils are also very high in fiber and don&rsquo;t affect your blood glucose levels too much &ndash; making them a great swap for processed and red meat and keeping you feeling full. Most of us know that fish is good for us, but oily fish like salmon and mackerel are even better. These are rich in something called omega-3 oil, which helps protect your heart. Try to eat two portions of oily fish a week.</p>
<h2 id="h-4-eat-more-fruits-and-vegetables">4. Eat more fruits and vegetables</h2>
<p>We know eating fruits and vegetables is good for you. It&rsquo;s always a good thing to eat more at meal times and have them as snacks if you&rsquo;re hungry. This can help you get the vitamins, minerals, and fiber your body needs every day to help keep you healthy.&nbsp;<br />You might be wondering about fruit and if you should avoid it because it&rsquo;s sugary? The answer is no. Whole fruit is good for everyone and if you have diabetes, it&rsquo;s no different. Fruits do contain sugar, but it&rsquo;s natural sugar. This is different to the added sugar (also known as free sugars) that are in things like chocolate, biscuits, and cakes.&nbsp;<br />Products like fruit juices also count as added sugar, so go for whole fruit instead. This can be fresh, frozen, dried, or canned (in juice, not in syrup). It&rsquo;s best to eat it throughout the day instead of one bigger portion in one go.&nbsp;</p>
<h2 id="h-5-choose-healthier-fats">5. Choose healthier fats</h2>
<p>We all need fat in our diet because it gives us energy, but different types of fat affect our health in different ways.<br />Healthier fats are in foods like unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil, and sunflower oil. Some saturated fats can increase the amount of cholesterol in your blood, increasing your risk of heart problems. These are mainly found in animal products and prepared food like:</p>
<ul class="has-list-bullet-color" style="--ek-bullet-color: #00bce0;">
<li>red and processed meat</li>
<li>ghee</li>
<li>butter</li>
<li>lard</li>
<li>biscuits, cakes, pies, and pastries.&nbsp;</li>
</ul>
<p>It&rsquo;s still a good idea to cut down on using oils in general, so try to grill, steam, or bake foods instead.&nbsp;</p>
<h2 id="h-6-cut-down-on-added-sugar">6. Cut down on added sugar&nbsp;</h2>
<p>We know cutting out sugar can be really hard at the beginning, so small practical swaps are a good starting point when you&rsquo;re trying to cut down on excess sugar. Swapping sugary drinks, energy drinks, and fruit juices with water, plain milk, or tea and coffee without sugar can be a good start.</p>
<p>You can always try low or zero-calorie sweeteners (also known as artificial sweeteners) to help you cut back. Cutting out these added sugars can help you control your blood glucose levels and help keep your weight down. If your diabetes treatment means you get hypoglycemia and you use sugary drinks to treat this, then they are still important for your diabetes management and you shouldn&rsquo;t cut them out. However, if you are having regular hypoglycemia, it is really important to discuss this with your diabetes team.&nbsp;&nbsp;&nbsp;</p>
<h2 id="h-7-be-smart-with-snacks">7. Be smart with snacks&nbsp;</h2>
<p>If you want a snack, choose yoghurts, unsalted nuts, seeds, fruits, and vegetables instead of crisps, chips, biscuits, and chocolates, but watch your portions still &ndash; it&rsquo;ll help you keep an eye on your weight.</p>
<h2 id="h-8-drink-alcohol-sensibly">8. Drink alcohol sensibly&nbsp;</h2>
<p>Alcohol is high in calories, so if you do drink and you&rsquo;re trying to lose weight, think about cutting back. Try to keep to a maximum of 14 units a week, but spread it out to avoid binge drinking and go several days a week without alcohol.<br />If you take insulin or other diabetes medications, it is also not a good idea to drink on an empty stomach because alcohol can make hypoglycemia more likely to happen.</p>
<h2 id="h-9-don-t-bother-with-so-called-diabetic-food">9. Don&rsquo;t bother with so-called diabetic food</h2>
<p>To say food is a diabetic food is now against the law because there is no evidence that these foods offer you a special benefit over eating healthy. They can also often contain just as much fat and calories as similar products and can still affect your blood glucose level. These foods can also sometimes have a laxative effect.&nbsp;&nbsp;</p>
<h2 id="h-10-get-your-minerals-and-vitamins-from-foods">10. Get your minerals and vitamins from foods</h2>
<p>There&rsquo;s no evidence that mineral and vitamin supplements help you manage your diabetes. So, unless you&rsquo;ve been told to take something by your health care team, like folic acid for pregnancy, you don&rsquo;t need to take supplements.</p>

There’s nothing you can’t eat if you have type 2 diabetes, but you’ll have to limit certain foods.

10 tips about nutrition and diet

<p>Several factors, both organic and psychological, can affect your sex life. However, most people with diabetes have a satisfying sex life that is in line with their desires. We will summarize here why diabetes can have an impact and how to prevent and correct these problems.&nbsp;</p>
<p>Diabetes, after many years, can cause damage to the small nerves and/or small arteries whose function is, for men, essential for erection. In addition, diabetes is sometimes associated with other diseases, such as high blood pressure or high cholesterol, which can lead to circulatory problems that can make having or maintaining an erection difficult or impossible. Some treatments, such as diuretics or &beta;-blockers, used in the treatment of high blood pressure can also affect the quality of the erection. For women, vaginal dryness and yeast infections, which are more common in people with diabetes, are the main factors that make sex uncomfortable or painful; not to mention the problems of urinary infections.</p>
<p>For everyone, it is also the psychological impact of the disease that can reduce libido and desire. The fear of hypoglycemia induced by the physical effort of sex may also be an obstacle to sex, for both the person with diabetes and their partner.</p>
<p>Faced with these potential problems, it is advisable to take the sexual well-being into account by adopting healthy behaviors:</p>
<ul class="has-list-bullet-color">
<li>Have diabetes as controlled as possible over time.</li>
<li>Stop smoking, which is the most aggravating factor in erectile dysfunction.</li>
<li>Avoid gaining weight, and ideally try to lose weight if overweight.</li>
<li>Be physically active for at least 20 minutes a day.</li>
<li>Detect and treat fungal infections.</li>
<li>Have a regular gynecological examination.</li>
</ul>
<p>The complications described are not fatal. If they do occur, you should speak to your doctor. He or she will check whether your treatments may be responsible for the disorder and, if necessary, modify them or suggest medicines that may improve erection, vaginal dryness, or treat potential fungal infections.</p>

Can diabetes affect my sex life?

<p>Being active will:&nbsp;</p>
<ul class="has-list-bullet-color" style="--ek-bullet-color: #00bce0;">
<li>help you lose weight or maintain a healthy weight</li>
<li>increase the amount of glucose used by the muscles for energy, so it may sometimes lower blood glucose (sugar) levels</li>
<li>help the body to use insulin more efficiently &ndash; regular activity can help reduce the amount of insulin you have to take</li>
<li>improve your diabetes management (particularly type 2 diabetes)</li>
<li>strengthen your bones</li>
<li>reduce stress levels and symptoms of depression and anxiety</li>
<li>improve your sleep</li>
</ul>

Why should I stay active?

<p>Did you know that exercise is particularly useful for people with diabetes? Exercise increases the effect of insulin and keeps blood sugar levels from rising. Exercise also promotes weight loss and improves balance, which are important because type 2 diabetes patients are often at risk of obesity and falls. Here are six fantastic exercises you can easily incorporate into daily life. Be sure to check with your doctor before starting any exercise routine and take things slowly at first. With time, the duration of and degree of effort in your exercise routine can be increased.</p>
<ul class="has-list-bullet-color">
<li><strong>Walking</strong>: walking is one of the most recommended activities for people with type 2 diabetes. Brisk walking, ie, walking at pace to increase heart rate, is an aerobic exercise. It has been scientifically proven that the health of people with diabetes who participate in aerobic activities at least three days a week for a total of 150 minutes benefits. People with diabetes should not remain inactive, ie, without doing some form of aerobic exercise, for more than two consecutive days, according to the American Diabetes Association.</li>
<li><strong>Tai chi</strong>: this Chinese martial art&mdash;practiced for centuries and known for its health benefits&mdash;is characterized by a series of movements performed in a slow and relaxed manner. Tai chi is ideal for people with diabetes because it combines fitness and stress reduction in one activity. Tai chi also improves balance and may reduce nerve damage, a common diabetic complication.</li>
<li><strong>Weight training</strong>: weight training builds muscle mass, which is important for type 2 diabetes patients because muscle mass helps maintain blood sugar levels. As part of a diabetic management plan, resistance exercise or weight training should feature at least twice a week, preferably three. Rest is also important; there should be a day of rest between weight training sessions (other types of exercise are fine on these days).</li>
<li><strong>Yoga</strong>: yoga reduces body fat, combats insulin resistance, and improves nerve function, which are all important in type 2 diabetes. Yoga is also fabulous for reducing stress, like tai chi.</li>
<li><strong>Swimming</strong>: this aerobic exercise has the particularly benefit of being kind to your feet, compared with walking or jogging. This has particular implications in people with diabetes, who need to avoid all types of foot injury. Foot injuries in diabetes are slow to heal&mdash;due in part to reduced blood flow in the small blood vessels of the extremities&mdash;and prone to infection&mdash;due to elevated blood glucose levels. Swimming is ideal for obese type 2 diabetes patients because it relieves pressure on joints and allows for free and easy movement.</li>
<li><strong>Exercise biking</strong>: aerobic exercise biking strengthens the heart and improves lung function. A stationary exercise bike can be ridden whatever the weather, doesn&rsquo;t fall over, and doesn&rsquo;t get punctures. Cycling improves peripheral blood flow in the legs&mdash;a particularly useful benefit indiabetes&mdash;and this energy-intensive activity helps keep your weight at healthy levels.</li>
</ul>

Six exercises for people with diabetes

<h1 style="text-align: start;"><strong>Travelling by plane when your are diabetic?</strong></h1>
<p style="column-count: 1;">In order to fully enjoy their holidays and the pleasant memories they provide, people with diabetes must anticipate and prepare for them with care. This is especially true for air travel.</p>
<p style="column-count: 1;">Bringing insulin on board a plane is officially permitted; however, passengers with diabetes must be able to present a prescription issued by their doctor stating the illness and the need to carry certain devices and accessories. Consult your airline company in advance to check if special measures apply.</p>
<p style="column-count: 1;">In addition, it is recommended that the following items be carried on board:</p>
<ul>
<li>
<p style="column-count: 1;">Blood glucose test logbook</p>
</li>
<li>
<p style="column-count: 1;">Diabetes card</p>
</li>
<li>
<p style="column-count: 1;">Vaccination record</p>
</li>
<li>
<p style="column-count: 1;">Spare blood glucose meter and back-up equipment for your insulin injections</p>
</li>
<li>
<p style="column-count: 1;">Travel medicine kit (strips, disinfectant, antidiarrheal medication, medication for fever, vomiting and nausea, etc). The composition of the first-aid kit depends on the individual situation, the destination, and the availability of medical care at the holiday location.</p>
</li>
</ul>
<p style="column-count: 1;">Carry all necessary equipment in your hand luggage with plenty of extras in case of any delay. Opened insulin ampoules can be stored at room temperature for a few weeks. They should of course be protected from exposure to high and/or low temperatures. At low temperatures (below approx. 5 to 10&deg;C) or at very high temperatures (above 35&deg;C), the reliability of the strips is no longer guaranteed. Protect your meter from direct sunlight. Check your medications for storage advice.</p>
<p style="column-count: 1;">Adjust treatment when travelling across time zones. Any hypoglycemic medication may be taken in the usual dose as prescribed, depending on the local time. Insulin injections may also be given without change, provided the time difference is no more than 3 or 4 hours. When travelling by plane across several time zones, adjustments are necessary. For flights heading east to west (eg, from Europe to the US or South America), the day is longer, meaning that the dose of basal insulin must be increased. The addition of a meal requires an extra dose of rapid-acting insulin. For flights from west to east (eg, from Europe to India, Japan, or Thailand), the day is shorter, meaning that it is advisable to reduce the basal insulin dose&nbsp;<em>(See table)</em>. The situation is obviously reversed on the return flight.&nbsp;<strong>Please contact your doctor or diabetologist if you have any questions about adjusting your treatment.</strong></p>
<p style="column-count: 1;">How much basal insulin do I need per hour? The daily basal insulin requirement is divided by 24 (number of hours per day). For a presumed requirement of 16 U per day, the hourly requirement corresponds to 16/24, (ie, two-thirds U or 0.6 to 0.7 U per hour). For a requirement of 24 U per day, this corresponds to 24/24 (ie, 1 U per hour).</p>
<p style="column-count: 1;">What is the time difference for my journey by plane? For example, -6 hours in the direction of New York, +8 hours in the direction of Tokyo.</p>
<p style="column-count: 1;">What does this mean for my basal insulin requirement? For a daily requirement of 16 U &gt; 0.6 U per hour &gt; New York 6 h &times; ⅔ U = 4 U</p>
<p style="column-count: 1;">&gt;&nbsp;Tokyo 8 h &times; ⅔ U = 5 U</p>
<ul>
<li>
<p style="column-count: 1;">Daily requirement of 24 U &gt; 1.0 U per hour &gt; New York 6 h &times; 1.0 U = 6 U</p>
</li>
</ul>
<p style="column-count: 1;">&gt;&nbsp;Tokyo 8 h x 1.0 U = 8 U</p>
<h3 style="column-count: 1;">Do I need a higher or lower basal insulin?</h3>
<p style="column-count: 1;">If you are travelling eastbound, a reduction in insulin is required (as the day is shorter). For westbound flights, the insulin dose needs to be increased (the day is longer).</p>
<ul>
<li>
<p style="column-count: 1;">Example 1: For a daily requirement of 24 U, an additional 6 U of basal insulin must be injected on a flight to New York, making for a total of 30 U; on the return flight from New York, 6 U less is required, making for a total of 18 U.</p>
</li>
<li>
<p style="column-count: 1;">Example 2: For a daily requirement of 24 U, 8 U less basal insulin must be injected on a flight to Tokyo, making for a total of 16 U; on the return flight from Tokyo, an additional 8 U is required, making for a total of 32 U.</p>
</li>
</ul>
<p style="column-count: 1;">Be aware that hypoglycemia is an incident that can seriously disrupt your flight, especially if you are usually more active than in the prolonged sitting position often imposed by a long-haul flight. To avoid having an episode of hypoglycemia, strictly observe the rules, as you would when driving a car. For mealtime, calculate a dose of rapid-acting insulin slightly below the usual dose and do not inject yourself without being sure that the meal tray will soon be in front of you.</p>

What is Diabetes?

Find out more about diabetes here. This section has been designed to help you better understand your diabetes and its daily management.

Tips for living well with diabetes

The Vegan Trend

Awareness campaign #BecauseIsayso #CheckYourPressure

How to prevent type 2 diabetes?

What are 7 tips to stay active?

10 tips about nutrition and diet

Can diabetes affect my sex life?

Why should I stay active?

Six exercises for people with diabetes

Travelling by plane when your are diabetic?

References

Diseases

Living better

General information