Ways to Prevent Diabetes

By Diabetes UK

1 in 17 people across the UK live with diabetes with 90% of people worldwide living with Type 2 diabetes.

Unfortunately, Type 1 diabetes cannot be prevented; however we can reduce the risk, and delay Type 2 by making simple lifestyle changes.

Eating healthily

Making small achievable changes to your diet can make a big impact on preventing diabetes.
Small changes like eating regular, small portioned meals will help control your appetite and glucose levels.
If you are working a long shift try making yourself a healthy packed lunch to avoid skipping a meal.

Eating your five a day is a good way to keep yourself on track with a balanced diet as well as providing you with all the vitamins, minerals and fibre that your body needs.

Adding more pulses and fish to your diet will help too. The omega-3 from fish will help protect you against heart disease; whilst the pulses will help you control your body fat whilst having little impact on altering your blood glucose levels.

Remember to also include good carbohydrates in your diet such as; wholemeal pasta and rice, sweet potatoes, nuts and seeds, etc.

Cutting down on fat in your daily diet is essential too. Making changes from saturated fats to unsaturated fats will make a positive difference to making you feel healthier and reducing the risk of Type 2 diabetes. Some easy changes to make are;

  • Change from whole milk to skimmed or semi-skimmed milk
  • Use unsaturated fats like olive oil, sunflower oil, avocados and nuts
  • Change your way of cooking food. Instead of frying, grill or steam your food
  • Cut down on cheese and butter or go for the less fat options

Finally, cutting down on sugar and salt is extremely important.
Having more than 6g of salt a day raises your blood pressure which increases your risk of Type-2 diabetes, strokes and heart attacks. Salt is found in huge quantities in processed foods so eating organic, healthy foods will eliminate this.

Many people believe that sugar is the root cause of diabetes but this is just a myth. However, cutting down on the amount of sugar you eat will dramatically improve your chances of reducing the risk of Type 2 diabetes and will also help you lose weight or maintain a healthy weight.

Staying active

Being active and exercising has many benefits to your overall health and wellbeing whilst reducing anxiety and depression.
Adults are advised to complete 2 and a half hours of exercise a week.

By staying active and exercising your body is doing multiple jobs at once that will help prevent diabetes;

  • Exercising will assist you in losing weight, which will reduce your risk of diabetes
  • Staying active helps your body use the insulin more efficiently
  • Being active increases the amount of glucose your muscles use which helps towards lowering your glucose levels

For anymore information or advise on diabetes, please visit Diabetes UK.

If you require  further information on the discussion above or indeed any enquiries regarding Care in your own home, please contact our office on 01623 360 193 or email us at info@leymarltd.co.uk.

Alternatively, you can use our Contact Form on our website:- www.leymarhealthcare.co.uk

 

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