World Diabetes Day

World Diabetes Day (WDD), observed annually on November 14, is the primary global awareness campaign focusing on diabetes mellitus. Launched in 1991 by the International Diabetes Federation (IDF) and the World Health Organization (WHO), this day was established in response to the alarming rise in diabetes cases worldwide. The date was chosen to honour the birthday of Sir Frederick Banting, who, along with Charles Best, co-discovered insulin in 1922. Over the years, WDD has grown into a global movement, with over 230 IDF Member Associations in more than 160 countries and territories participating in various activities, including diabetes screening programs, media campaigns, and sports events.

The inception of World Diabetes Day was driven by the need to address the rapid increase in diabetes cases globally. In 2006, the United Nations General Assembly adopted a resolution recognizing diabetes as a chronic, debilitating, and costly disease, and designated November 14 as World Diabetes Day. This resolution marked a significant step in elevating diabetes to the status of a global public health issue, emphasizing the need for international cooperation in addressing the disease.

In today’s world, diabetes is a critical public health issue that affects millions of people globally. According to the IDF, diabetes-related healthcare expenditure reached $966 billion in 2021, highlighting the economic burden of the disease. World Diabetes Day serves as a platform to raise awareness about diabetes, promote education, and advocate for better access to care and treatment. Each year, the campaign focuses on a specific theme related to diabetes, addressing issues such as diabetes and human rights, diabetes and lifestyle, and diabetes in vulnerable populations.

The theme for World Diabetes Day 2024–2026 is “Diabetes and Well-being,” focusing on physical, societal, and mental well-being. This theme underscores the holistic approach needed to manage diabetes, recognising that the disease affects not only physical health but also emotional and social well-being.

Diabetes is a chronic disease when the body cannot properly regulate blood glucose levels. There are several types of diabetes, each with its own characteristics and management strategies.

Type 1 Diabetes: Type 1 diabetes is an autoimmune condition in which the body’s immune system attacks and destroys the insulin-producing cells in the pancreas. It is usually diagnosed in children and young adults, although it can occur at any age. People with type 1 diabetes require lifelong insulin therapy to manage their blood glucose levels.

Type 2 Diabetes: Type 2 diabetes is the most common form of diabetes, accounting for 90–95% of all cases. It occurs when the body becomes resistant to insulin or when the pancreas cannot produce enough insulin. Risk factors for type 2 diabetes include obesity, physical inactivity, and a family history of the disease. Unlike type 1 diabetes, type 2 diabetes can often be prevented or delayed through lifestyle changes such as healthy eating, regular exercise, and weight management.

Gestational Diabetes: Gestational diabetes develops during pregnancy and usually resolves after childbirth. However, women who have had gestational diabetes are at increased risk of developing type 2 diabetes later in life. Managing blood glucose levels during pregnancy is crucial to prevent complications for both the mother and the baby.

Prediabetes: Prediabetes is a condition where blood glucose levels are higher than normal but not high enough to be classified as diabetes. People with prediabetes are at increased risk of developing type 2 diabetes, as well as heart disease and stroke. However, prediabetes can often be reversed through lifestyle changes such as weight loss, healthy eating, and increased physical activity.

Preventing Diabetes

Preventing diabetes, particularly type 2 diabetes, involves adopting a healthy lifestyle. Here are some key strategies:

  • Healthy eating: Focus on a diet rich in whole grains, fruits, vegetables, and lean proteins. Avoid sugary beverages and limit the intake of refined carbohydrates.
  • Regular exercise: Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, five days a week. Physical activity helps improve insulin sensitivity and manage weight.
  • Weight management: Maintaining a healthy weight is crucial in preventing type 2 diabetes. Even a modest weight loss of 5–7% can significantly reduce the risk.
  • Quit smoking: Smoking increases the risk of insulin resistance and type 2 diabetes. Quitting smoking can reduce this risk and improve overall health.
  • Monitor blood sugar levels: Regular monitoring of blood glucose levels can help identify prediabetes early, allowing for timely intervention.

Impact of Diabetes 

Diabetes has far-reaching consequences, affecting not only the individual but also their family and society as a whole.

Physical and emotional toll: Living with diabetes requires constant management, including monitoring blood glucose levels, taking medications, and making lifestyle adjustments. Over time, high blood glucose levels can lead to serious complications such as heart disease, kidney failure, vision loss, and nerve damage[8]. The emotional burden of diabetes can also be significant, with many individuals experiencing stress, anxiety, and depression.

Economic impact: The economic impact of diabetes is substantial, both for individuals and healthcare systems. The cost of diabetes care, including medications, regular check-ups, and management of complications, can place a significant financial burden on families. In some low-income and middle-income countries, the cost of insulin and blood glucose monitoring alone can consume half of a family’s income. On a broader scale, diabetes-related healthcare expenditure places a heavy strain on national healthcare systems, diverting resources from other critical areas.

Family dynamics: Diabetes can also affect family dynamics, particularly when a family member is diagnosed with the disease. Family members often take on caregiving roles, which can lead to emotional stress and financial strain. In some cases, parents of children with type 1 diabetes may need to reduce their working hours or change their jobs to accommodate the demands of diabetes management.

World Diabetes Day serves as a reminder of the urgent need to address the global diabetes epidemic. By raising awareness, promoting education, and advocating for better access to care, we can work towards reducing the burden of diabetes on individuals, families, and society. The theme highlights the importance of a holistic approach to diabetes management, addressing not only physical health but also emotional and social well-being. Preventing diabetes requires a collective effort, involving individuals, families, healthcare providers, and policymakers. By adopting healthy lifestyles, supporting those living with diabetes, and investing in diabetes research and care, we can make significant strides in combating this global health challenge. As we observe World Diabetes Day, let us commit to taking action to improve the lives of those affected by diabetes and to prevent future generations from facing this debilitating disease.

In My Hands Today…

Never Enough: From Barista to Billionaire – Andrew Wilkinson

Andrew Wilkinson, touted as the Warren Buffett of tech, pulls back the curtain on the lives of the ultra-rich in this memoir outlining Wilkinson’s rapid rise from barista to successful entrepreneur.

Readers will get fresh insights into building a successful business and a surprising, first-person account of what it’s actually like to become a billionaire.

By the age of thirty-five, Andrew Wilkinson had built a business worth over a billion dollars, but his path to success was anything but a straight line. Never Enough shares both the lessons Wilkinson has learned as well as the many mistakes made on the road to wealth—some of which cost him money, happiness, and important relationships.

Taking a “no secrets” approach to the story billionaires rarely tell, Wilkinson is unwaveringly honest about some of the unexpected downsides of wealth. Money’s toxic effect on personal relationships, how the lifestyles of the rich and famous aren’t all they’re cracked up to be, and how competition with peers leaves everyone—even billionaires—feeling like they never have enough.

In this rare and deeply honest glimpse into the life of a billionaire, Wilkinson examines not only his journey to nine zeros but also what comes after that pinnacled number—something, as Wilkinson has come to realize, that money can’t buy.

Adulting 101: How to Build a Professional Wardrobe on a Budget

As young adults enter the workforce, one of the first challenges they often face is creating a professional wardrobe that aligns with workplace expectations and fosters confidence, all without breaking the bank. Whether you’re starting your first job, attending interviews, or aiming to present yourself more professionally, the key is striking the right balance between quality and affordability.

Your wardrobe is a reflection of your professionalism, confidence, and readiness for the workplace. Your appearance creates the first impression in interviews, meetings, and daily workplace interactions. A polished and professional wardrobe signals competence and attention to detail. Dressing professionally can enhance your self-esteem, making you feel more confident and capable in professional settings. Many organisations have dress codes, whether formal, business casual, or creative casual. A professional wardrobe helps you align with the workplace environment. Your wardrobe is an investment in your career and personal brand. The way you present yourself can impact how colleagues and supervisors perceive your abilities.

Before building your wardrobe, it’s important to understand your workplace dress code. Formal business attire includes suits, dress shirts, ties, and polished shoes. Typically required in industries like law, finance, or corporate roles. Business casual is a mix of dressy and casual items like button-down shirts, chinos, skirts, blouses, and loafers. Common in tech, marketing, and education sectors. Creative casual attire allows for greater individuality and creative expression. Think neat jeans, casual blazers, dresses, and stylish shoes. Often found in creative industries like design, media, or startups. Some workplaces, like healthcare and hospitality, may require uniforms, reducing the need for extensive personal wardrobe building. Knowing your employer’s dress code ensures your purchases align with expectations while saving you from buying unnecessary items.

A professional wardrobe doesn’t need to be extensive. Start with versatile staples that can be mixed and matched to create multiple outfits.

For women, with tops, staples include button-down shirts in classic white or pastel colours for formal wear, blouses that are feminine and polished options suitable for business casual as well, and neutral sweaters, which are great for layering in colder months. Good options for bottoms can include tailored trousers, which can be paired with blouses or button-downs for a professional look; pencil or midi skirts, which are stylish yet workplace-appropriate options; and dark jeans for creative, casual workplaces. Shift dresses or wrap dresses are comfortable, versatile, and professional. If your climate calls for outerwear, a structured blazer instantly elevates any outfit, while cardigans are softer alternatives for layering. Coming to shoes, flats or loafers are comfortable and polished choices for daily wear while neutral heels with 2-3 inch heels give a professional touch.

For men, dress shirts in white, blue, and pale-coloured shirts work with any suit, and polo shirts are perfect for business casual days. Sweaters in neutral options are good for layering over shirts in colder months. For bottoms, tailored pants in black, navy, or grey are perfect, while chinos are versatile, casual, yet professional. Dark jeans are suitable for creative workplaces. For outerwear, blazers are a must-have for formal and business casual settings, while bomber jackets or cardigans are casual alternatives for layering. On to shoes, Oxford or Derby shoes are perfect for formal business attire, while loafers are great for business casual.

A capsule wardrobe is a collection of essential clothing items that are versatile and timeless. It reduces clutter, makes outfit planning simpler, and helps save money. To build a capsule wardrobe, choose neutral colours and focus on black, navy, gray, beige, and white, as they pair easily with other items. Select multi-functional pieces and prioritise items that can transition from formal to casual settings. Stick to high-quality basics and invest in durable clothing items that withstand wear and tear.

Shop smart. Building a professional wardrobe on a budget requires strategic shopping. Before heading to the store, take inventory of your current wardrobe. Identify items that can be repurposed for workplace outfits. Shop at thrift stores, as thrift stores often carry high-quality professional clothing at significantly reduced prices. Look for timeless pieces like blazers, dress shirts, and trousers. Take advantage of sales and watch for seasonal sales, such as end-of-season or Black Friday, to purchase high-quality items at discounted rates. Buy second-hand online from platforms like Poshmark, Depop, or eBay that offer gently used professional clothing at affordable prices. Invest in quality for key items and spend more on staples like a blazer or dress shoes, as these items are worn frequently and need to last longer. Save money on less frequently used items like accessories. Seek affordable brands and explore budget-friendly brands that offer professional attire.

Maximise your wardrobe by mixing and matching items to create multiple outfits. As an example, for women, pair a pencil skirt with a blouse for formal meetings. Then swap the skirt for tailored trousers and layer a cardigan for business casual. For men, pair navy dress pants with a white shirt and blazer for a presentation. Remove the blazer and add a sweater for a more informal look.

Maintain your wardrobe, as proper care ensures your wardrobe lasts longer. Launder carefully and follow washing instructions to avoid damage or shrinkage. Use delicate cycles for dress shirts or blouses. Invest in repairs. Fix loose buttons, replace worn soles, or tailor items that don’t fit perfectly. Rotate clothing and avoid wearing the same items repeatedly. Rotating clothing prevents excessive wear.

Some additional tips for budget-friendly wardrobe building.

  • Focus on fit: Ill-fitting clothes can ruin a professional look. Invest in tailoring for a polished appearance.
  • Keep it minimal: Stick to essentials rather than purchasing trendy items that will quickly go out of style.
  • Build slowly: There’s no need to buy everything at once. Gradually build your wardrobe by adding new pieces as needed.
  • Accessorise wisely: Accessories like ties, watches, scarves, or necklaces can elevate outfits without significant expense.
  • Swap with friends: Organise clothing swaps with friends or colleagues to refresh your wardrobe without spending money.

Common mistakes to avoid

  • Overbuying: Buying too many items can lead to clutter and waste. Focus on versatile staples.
  • Ignoring quality: Cheap items can wear out quickly. Invest in durable fabrics for frequently worn garments.
  • Prioritising trends over timeless pieces: Trending styles may not align with professional expectations. Stick to classic designs.
  • Forget comfort: Professional clothing should be comfortable, especially for long workdays. Avoid tight or overly restrictive items.

Building a professional wardrobe on a budget is entirely achievable with thoughtful planning and strategic decision-making. By focusing on essentials, shopping smart, and maintaining your clothing properly, you can create a polished and versatile wardrobe that aligns with workplace expectations while saving money.

Remember that your wardrobe is an investment in your personal and professional growth. It reflects your confidence, competence, and commitment to presenting your best self. With these tips, you’ll be able to navigate your career with style and assurance while staying financially savvy.

2025 Week 45 Update

Today’s quote by renowned American meditation teacher, author, and one of the leading figures in bringing Buddhist mindfulness and loving-kindness, or metta, practices to the West, Sharon Salzberg, beautifully captures the heart of mindfulness practice. Salzberg’s teachings blend ancient wisdom with modern psychology, offering practical ways to live with greater awareness and inner peace, and this quote is a reflection of this.

The quote reminds us that our minds often create narratives, like judgments, fears, or interpretations, about what’s happening, rather than staying with the moment itself. These mental stories can distort our reality and cause unnecessary suffering. Mindfulness trains us to observe experiences as they are, without adding layers of commentary. When we recognise that thoughts and emotions are temporary rather than permanent truths about who we are, we gain freedom from being defined by them. This awareness brings clarity, peace, and compassion toward ourselves and others.

This week was a quiet week, though I was super productive. I was able to write more than I expected, and that’s a win for me. GG is busy with school and exams, which start next week, and even though we’re all at home, we barely see her. BB is enjoying his time at home, though he has been meeting people to see what his next path in life is. To me, it felt like things were at a pause, as if something was waiting for us on the other side. Maybe this is just me being delusional, but that’s what it felt like.

Today’s motivation is about finding joy in the small things in life. Joy is a choice you need to make every day. Notice what’s good, even amid chaos and struggle. Celebrate the small wins, and savour the moments of light in your day more fully. Even when life feels heavy, you can still find something to laugh about. Challenges are a part of life, but that doesn’t mean you have to deprive yourself of the experience of joy. You don’t have to wait for things to be perfect to embrace happiness. Joy is here. Light is here. You just have to be open to it.

That’s all I have for you this week. Stay safe, stay positive, and find the joy in life’s little things!

In My Hands Today…

The Proof is in the Plants – Simon Hill

Our health is in crisis and so is our climate.

What if there was a way of eating that may help us live healthier for longer and protect the future of our planet, too?

The good news is that evidence now shows a plant-based diet may offer us exactly that – and straight-talking nutritionist Simon Hill has done the hard work translating the science into actionable advice for everyday life.

Before transitioning to a plant-based diet Simon held many of the common misconceptions. But instead he experienced incredible improvements in his energy levels, digestion, mental clarity and post-workout recovery after making the shift. He’d finally understood the power of food and was determined to find out – and share – the agenda-free truth about the optimum diet for human health.

By undertaking a master’s degree in nutrition, poring over the latest scientific papers and books, and producing hundreds of hours of his internationally successful Plant Proof podcast, Simon has pursued the answers to all the questions he had about fuelling our bodies with more plants. Now, in his first book, he brings it all together into one inspiring and practical guide.

It covers:

– The reasons why we’re all so confused about what to eat

– The evidence showing how a plant-based diet might reduce risks of heart attacks and strokes, type 2 diabetes, cancer and dementia

– The positive impact of plant-based living for the climate and animal welfare

– Common myths about a plant-based diet – and what the real facts are

– How to build a healthy, satisfying plant-based plate, from macronutrients to micronutrients

– Practical tips for making the shift, and much more.

If you want to understand and unlock the many benefits of putting more plants on your plate, this book is for you.