Global figures suggest that more than half a billion of us are living with diabetes. The vast majority of these people have type 2 diabetes. And the numbers are worsening every year.
Estimates suggest that another 541 million people have Impaired Glucose Tolerance (IGT), meaning they are at high risk of being diagnosed with type 2 diabetes.
By 2030, IDF Diabetes Atlas predict that 634 million people will be living with the condition.
14 November is World Diabetes Day, so read on to find out a few helpful lifestyle changes that could help you manage type 2 diabetes, or prevent it altogether.
Some lifestyle changes could keep your body producing insulin, preventing type 2 diabetes
Unlike type 1 diabetes, type 2 can be prevented. That’s because your body is still capable of producing insulin – a hormone which helps to manage blood sugar levels.
As such, making a few considered lifestyle changes now could help you avoid some potentially serious health complications of diabetes in the future.
With unhealthy lifestyle choices thought to be one of the primary reasons for the ever-increasing problem, here are three healthy habits you could adopt to help reduce your risk of succumbing to type 2 diabetes.
3 healthy habits that could help you to prevent type 2 diabetes
1. Lose any excess weight and aim for a healthy BMI
Maintaining a healthy weight is among the most effective ways to prevent type 2 diabetes.
If you’re carrying a few more pounds than is ideal, particularly around your tummy, this can make it harder for the insulin you produce to do an effective job. This is called “insulin resistance”.
According to the data from the National Institute of Diabetes and Digestive and Kidney Diseases, losing just 5-10% of body weight could decrease diabetes risk by more than 50%.
Should you wish to lose some excess weight, start by setting realistic goals and adopt gradual, sustainable changes.
Losing weight needn’t mean starving yourself. Opting for healthier food choices at every mealtime could make all the difference.
2. Stick to a healthy diet and avoid processed foods
Eating a diet high in refined carbohydrates and sugars can spike insulin levels, and is another cause of the troublesome insulin resistance problem mentioned above.
Instead, adopt a healthy balanced diet with whole grains, fruits, vegetables, lean protein, and healthy fats. Sticking to this type of healthier diet has been shown to improve blood glucose levels and promote insulin sensitivity.
To eat for weight loss, try the following:
- Eat smaller portions of any foods that are high in calories, fat, or sugar
- Swap refined carbs like white bread, white rice, and sugary breakfast cereals for wholegrain alternatives, such as brown rice, wholewheat pasta, wholemeal flour, and wholegrain bread
- Fill your shopping basket with copious amounts of salads, fruits, and vegetables
- Drink water instead of sugary drinks, sports drinks, or fruit juice.
If you’re struggling to introduce and stick to healthy dietary changes, a dietician may be able to offer personalised dietary advice and provide support could help you achieve your health goals.
3. Move more
Whatever form it takes, exercise improves your body’s ability to use insulin effectively. As such, moving more and spending less time sitting down is a key factor in successfully preventing type 2 diabetes.
A brisk walk every day, a regular swim, a yoga class, a dance class, even mowing the lawn or pulling some weeds in the garden can all make a difference.
Healthcare professionals typically recommend 150 minutes of moderately intense activity a week. You may find it helpful to break this into 30 minutes of exercise, five days a week.
Since muscle cells use glucose more effectively than fat cells, strength training is particularly beneficial. So, along with things like walking, cycling, swimming, or other cardio-style exercise, try to build in activity that improves your muscle strength, too.
Think: carrying the shopping, heavy-duty gardening, yoga, Pilates, or lifting light weights.
If you’re starting from scratch, and going from sofa to active, start slowly. Walking is a great place to begin. It’s often very easy to build it into your everyday routine, making it easier to maintain.
Getting active with other people could help you to stick to your plan. Go on walking “dates” with family and friends, or play cricket, football, or tennis with your children or grandchildren. It doesn’t matter whether you’re any good – as long as you’re moving, your body (and mind) will benefit.
Speak to your doctor
If you’re concerned that you may be susceptible to type 2 diabetes and are struggling to stick to the lifestyle changes that could help, share your concerns with your doctor. With an understanding of your medical history and other potential factors, they may be able to offer additional suggestions to help maintain good health for longer.
Please note
This article is for general information only and does not constitute advice. The information is aimed at retail clients only.
