When it comes to our health and well-being, doctors are especially concerned over the number of people currently having diabetes here in the UK. In particular, type-2 diabetes is becoming especially common in more and more people. What’s even more frustrating is that type-2 diabetes can be easily avoided by making healthy lifestyle changes.

 

Caused by a lack of insulin produced by the pancreas; there is not enough insulin to control and regulate blood sugar levels. Diabetes can lead to serious health issues if left unmanaged. Potential health issues include loss of sight, kidney damage, heart disease, loss of limbs, poor circulation, and much more besides.

Typically, before a patient is diagnosed with type-2 diabetes, their blood sugar levels are unusually high. This state is known as pre-diabetes. Addressing pre-diabetes is especially important because around 37% of people with untreated pre-diabetes will go on to develop diabetes in the next four years.

If you’re concerned about diabetes, the good news is that there are several things you can do now to help lower your risk of getting diabetes.

 

Cut back on your carbohydrate intake

One of the best things you can do to prevent diabetes is to cut back on your carbohydrate intake.

In the body, carbs are broken down into smaller glucose sugar molecules which then enter the bloodstream. To regulate the blood sugar levels, your pancreas will produce insulin which shuttles the sugars out of your bloodstream and into your cells.

The problem with people with pre-diabetes is the fact that the cells in the body are already resistant to insulin. Therefore, the pancreas will work harder to produce more insulin to get the blood sugar levels down. This can lead to higher and higher blood sugar levels as insulin resistance levels increase and the pancreas begins to suffer.

Avoid simple carbohydrates such as:

• refined sugar
• candy
• white bread
• white flour, etc.

These cause spikes in insulin levels much quicker. Instead, opt for slow-release complex carbohydrates such as:

• whole grains
• brown rice
• wholewheat bread.

All carbs cause the pancreas to release insulin; complex carbs are digested much slower and don’t cause blood sugar levels to spike quickly.

 

Lose excess weight

Obesity has been linked with type-2 diabetes, especially among individuals who carry a lot of abdominal visceral belly fat.

Studies have found that when obese individuals lose weight, even as little as 5-7% of their excess weight, their risks of suffering from type-2 diabetes drop sharply.

 

Exercise more

Exercise is another fantastic preventative measure for type-2 diabetes.

Studies have found that pre-diabetics often suffer from insulin resistance, rendering the insulin produced by their pancreas not as effective, meaning that the pancreas has to work harder to produce more.

Exercise, however, has been shown to increase insulin sensitivity in cells, meaning that insulin produced by the pancreas becomes more effective at controlling and regulating blood sugar levels, so you effectively need less.

Studies have shown that a wide selection of different types of physical exercise can help reduce insulin resistance. Whether you lift weights, do aerobic activity, interval training, or anything else, if it is physical exertion, it will benefit your insulin resistance levels.

 

Drink more water

Sugary beverages are incredibly dangerous for diabetics and pre-diabetics. In fact, they’re dangerous full stop.

Sugary drinks can:

• rot your teeth
• bump up your calories
• promote weight gain
• increase your blood sugar levels
• put you at risk of insulin resistance, pre-diabetes, or diabetes in general.

Even fruit juices, high in fibre and vitamin C, are naturally high in fructose sugars and should therefore be consumed very sparingly.

Instead of sugary sodas, energy drinks, and fruit juices, get your hydration in the form of water instead, preferably mineral water.

 

Lead a healthy lifestyle

Type-2 diabetes is very much a condition that can be prevented and managed by leading a healthy lifestyle.

Studies have found that smoking, excessive alcohol consumption, an unhealthy diet, and a lack of exercise and nutrients can all contribute to diabetes. Not only that, but they can also contribute to weight gain, which again can increase your risk of diabetes.

To reduce your risk of diabetes and pre-diabetes, make healthy lifestyle choices such as drinking more water, exercising more, not smoking, not drinking alcohol excessively, cutting out junk food, and eating plenty of fresh fruits and vegetables.

 

Where to get support if diagnosed with diabetes?

If you have been diagnosed with diabetes, it can be a worrying time. No doubt you’ll be concerned, but you’ll also have plenty of questions regarding the condition and yourself and how it will affect you.

One of the first things you should do is head on over to Diabetes.org.uk and check out some of the different levels of support you can receive. Always speak with your GP if you are concerned.

There are support groups up and down the UK, which you can visit in person and virtually online

Remember, you’re never alone and as scary as it can be to be newly diagnosed as diabetic; the good news is that there are lots of support out there for you, and help is just a phone call, email, or instant message away.