It’s estimated that almost 6 million people in the UK live with type 2 diabetes, and a further half a million are at high risk. Dr Rupa Parmar, GP and Medical Director at Midland Health, is sharing her top tips for preventing type 2 diabetes.
Regular Exercise
It’s recommended to get 150 minutes a week of varied exercise. This could include a bike ride, lifting weights, a dance class, swimming, pilates, or simply taking a brisk walk. To get the most out of exercise, it’s good to start slowly and then gradually increase the intensity of your workouts. You could also follow at-home workouts, there are many YouTube videos with easy-to-follow exercises.
Managing Stress
Stress impacts blood sugar levels and can contribute to insulin resistance, which puts people at a higher risk of developing type 2 diabetes. To help combat this, get into a sleep routine, limit alcohol, caffeine and stressors, and be sure to reach out to someone for support if you’re struggling. Trying meditation or deep breathing techniques can also be beneficial to reduce stress.
Eat Healthily
Obesity is the biggest risk for type 2 diabetes, so eating a balanced, nutritious diet can significantly reduce that risk.
- Choose Carbs High in Fibre – Refined carbs are linked to an increased risk of type 2 and generally aren’t great at keeping you full. Instead of sugary cereals or white toast in the morning, swap to wholegrain carbs such as wholewheat bread or oats. Vegetables are also a great source of fibre, so add veg like broccoli, carrots, and sprouts to your meals.
- Avoid Red and Processed Meat – Overeating red meat, like bacon and sausages, can lead to type 2 diabetes; it can also cause heart problems and potentially some types of cancer. As an alternative, it’s recommended to have one portion of oily fish and one portion of white fish per week as they’re high in omega-three for heart health.
- Limit Your Salt and Sugar Intake – The best way to reduce the amount of salt you’re having is to cook from scratch using fresh ingredients. This isn’t possible for everyone, though, so opting for foods with the green traffic light on their packaging comes in handy to avoid excess salt. To limit sugar, focus on simple substitutions such as choosing unsweetened dairy products and juices with no added sugar.
- Get Your Five a Day – Snacking on carrots and cucumber throughout the day, eating soups, and having fruit salad for pudding are all ways to increase your fruit and veg intake and improve your overall health.
Dr Rupa Parmar said, “There is a stigma around type 2 diabetes, which makes some people feel ashamed for having it. We should all be doing better to educate ourselves on how it is about more than just diet, and work to support those who are living with the condition.”
