10 simple steps you can take to beat diabetes

DAY ONE OF HEALTH SERIES

Has a doctor told you your weight puts you at higher risk of diabetes? Or perhaps you already have the condition? The latest figures estimate that 200,000 people in Ireland are now living with it. This record number is especially worrying as being overweight and having diabetes doubles your risk of suffering life-threatening complications if you catch coronavirus.

The good news is, the latest research proves type 2 diabetes (but not type 1, which is not a lifestyle disease) can be prevented or even reversed in some cases.

CAN YOU REVERSE DIABETES?

A growing body of research has shown that it is possible to reverse a diabetes type 2 diagnosis.

Dr Sarah Brewer, medical director of supplement firm Healthspan and author of Overcoming Diabetes, says: “With the right diet changes and weight loss you can often get your blood sugar levels back into the normal range so you no longer need daily medication – at least in the early stages of the disease – although you should never stop medication without the advice of your GP.”

Here are some simple changes you can make to lose weight and better control your blood sugar.

GETTING STARTED...

1

Act now for the best results

People who have the greatest success at reversing diabetes have not had the disease as long as those who fail. So it is vital to get started on a weight loss diet as soon as possible after diagnosis.

But even if you cannot reverse it, serious weight loss will make managing the severity of the condition much easier. Plus, weight loss slashes your risk of developing some of the terrible side effects of uncontrolled diabetes, including blindness and amputation. If you have pre-diabetes, weight loss can prevent the onset of the full-blown condition.

2

Ditch sugary AND diet drinks

Fizzy cans and even fruit juices are laden with sugar. Just swapping to simple water or tea will save 200-300 calories a day.

And while we have known for years that too many sugary drinks is a big risk factor, a study last year by Harvard University in the US found those who have diet drinks are nearly 20% more likely to develop diabetes. Experts think their artificial sweeteners, colourings and preservatives may play a role.

You should aim to drink two to three litres of fluid per day (unless your doctor has advised you to restrict fluid intake).

3

Try a Med-style diet

Eating less red meat and more fish, wholegrains, olive oil, nuts and pulses, and fruit and veg, can cut your risk of diabetes by up to 80%.

Make some simple food swaps with each meal – cooking with olive oil, snacking on nuts and fruit instead of crisps and biscuits, or eating salmon for dinner instead of sausages.

4

Eat five portions of fruit and veg a day

Fruit and veg are excellent sources of vitamins, antioxidants, fibre, isoflavones and other substances that are good for controlling blood sugar levels – vital in controlling diabetes.

Studies show people who eat the most fruit and veg are the least likely to develop type 2 diabetes. Try a fruit smoothie for breakfast and vegetable soup for lunch.

5

Get moving

Exercise lowers the high blood sugar levels that trigger type 2 diabetes – so get walking.

In one study, people with diabetes walked 10,000 steps a day. After six weeks, over half reached near-normal blood sugar levels, without medication. For easy exercise ideas see day three of our diabetes special on Wednesday.

6

Stop smoking

Smoking increases your risk of diabetes by 40% – and the more you smoke, the higher your risk.

For help giving up visit ash.org.uk which has a Quit for Covid campaign.

7

Boost your gut bacteria

Trillions of bugs known as probiotics in your gut play an important role in your health.

Studies have shown a link between how well gut bacteria are flourishing and your risk of type 2 diabetes. You can boost yours by eating five servings of different veg per day, as they thrive on non-digestible fibre in veg. You can also take a supplement such as Super20 Pro (healthspan.co.uk).

8

Eat at the table

Eating on the sofa while watching TV encourages mindless eating, which makes you eat more than you otherwise would. If you sit at a table and concentrate on what you are eating, you are more likely to eat less but still feel satisfied.

One study of people with diabetes found eating mindfully in this way helped control blood sugar.

9

Consider fasting

Research shows intermittent fasting can help reverse type 2 diabetes. A good place to start is by reading The Fast 800 by Dr Michael Mosley, who devised the 5:2 diet.

10

Get to bed on time

Sleep deprivation increases high blood sugar levels, putting you at higher risk of type 2 diabetes – and worsening symptoms for those who have it. Take note of how long you sleep without an alarm, and aim for the same bedtime and wake-up time each day.