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An estimated 4.8 million people in the UK have diabetes, 90% of whom are classified as type 2.
Type 1 diabetes is usually diagnosed in childhood and develops when the body is unable to produce insulin, while type 2 diabetes develops over time and diet and lifestyle choices can play a major factor in its development.
Most people with type 2 diabetes Diagnosed between ages 40 and 63However, there are some preventative measures you can take to lower your risk of developing the disease.
actual, Vitality Health InsuranceAccording to the CDC's Habit Index, people who walked 10,000 steps a day, three times a week for three years, could reduce their risk of type 2 diabetes by 41%, while those who walked the same number of steps four or more times a week reduced their risk by 57%.
“Diabetes, especially type 2 diabetes, can often be prevented or delayed through lifestyle changes, including diet,” says Andrew Isaac, Vitality Health & Wellness coach. “Genetics and other factors also play a role, but a healthy diet is a key component. In fact, diet combined with other lifestyle changes can significantly reduce your risk of developing diabetes.”
Below, Isaac discusses some simple changes he can make to prevent the onset of type 2 diabetes.
Make exercise a priority
It's estimated that around 35% of the UK population are physically inactive, and Isaac says increasing activity by even 10,000 steps a day, three times a week, could lower the risk of type 2 diabetes.
“When you exercise, your body's cells become more responsive to insulin, the hormone that regulates blood sugar levels, called glucose,” he explains. “This means your body can use glucose more efficiently and it's better absorbed into your muscles. This lowers your blood sugar levels, an effect that can last for hours or even days after exercise.”
“Exercise burns calories, builds muscle, and helps you lose and maintain weight. Excess weight, especially in the abdominal area, is a major risk factor for type 2 diabetes. Additionally, excess fat is associated with insulin resistance, which increases the risk of diabetes.”
Additionally, exercise can improve circulation to the heart, reducing the risk of cardiovascular disease, and reduce chronic inflammation associated with insulin resistance.
Reduce your carbohydrate intake
“Carbohydrates are an important part of a healthy diet and give you energy throughout the day, but reducing your intake can also help manage and prevent diabetes,” explains Isaac.
“This food group has a direct impact on blood sugar levels as it is broken down into glucose during digestion. Therefore, limiting carbohydrates will prevent blood sugar spikes and keep it at a more stable level. Reducing your intake also reduces the amount of insulin your body needs to produce, which reduces insulin resistance.”
Increase your fiber intake
Unlike carbohydrates, dietary fiber slows down the absorption of glucose, preventing a rapid rise in blood sugar levels after a meal.
“Fiber also helps you feel fuller, which can aid in weight management and reduce your overall calorie intake,” Isaac says.
“Adults should aim to get 30 grams of fiber a day from whole grains, legumes, fruits, nuts, seeds and vegetables. However, if you're not currently getting much fiber, it's a good idea to gradually increase your intake to allow your body to adapt.”
Avoid processed foods
“Processed foods can have a negative impact on your diabetes management and increase your risk of developing diabetes. Processed foods are often high in added sugars and contain refined carbohydrates such as white flour and sugar, which are quickly digested and absorbed and lead to a spike in blood sugar levels,” explains Isaac.
“They also contain unhealthy fats, such as trans fats and saturated fats, which can lead to weight gain, insulin resistance and inflammation – all factors known to be associated with the development of diabetes.”
