10 ways to beat Type 2 diabetes
A leading doctor has claimed that it’s ‘not a disease’ and can be prevented by making some simple lifestyle changes. Here we reveal…
IT ACCOUNTS for 22,000 British deaths a year and is a major contributor to kidney failure, heart attack and stroke. Type 2 diabetes affects 3.5 million people in the UK and costs the NHS £8.8billion a year but, according to one leading doctor, the disease is far more preventable than most think. Sir Muir Gray, an honorary professor at Oxford University, says Type 2 diabetes is not even a “real disease” at all – and that a few practical lifestyle changes can dramatically reduce our risk of contracting it.
“Type 2 diabetes or walking deficiency syndrome?” he asks. “I’m trying to get the name changed. The problem with calling it Type 2 diabetes makes you think it’s like rheumatoid arthritis or a real disease. These are conditions caused by the modern environment.”
While some object to Sir Muir’s diagnosis that it is not a “real disease”, doctors agree that we could all be doing more to combat Type 2 diabetes.
“It is a very serious and debilitating health condition for patients and can lead to other serious conditions,” says Dr Stephen Lawrence, clinical lead for diabetes for the Royal College of GPs. “Simple lifestyle changes, including being more active and taking steps to lose weight, can have real benefits… But we need to be encouraging patients to do this, not blaming them for having the condition.”
So how can you reduce your risk of contracting Type 2 diabetes? A few basic lifestyle changes can work wonders…
Park and stride
Walk whenever possible: even simple things such as getting off the bus a stop earlier or parking a little further from the shops can make a big difference over time. Once you get into the habit, try to walk as fast as you can at least some of the time. “Picking up the pace even briefly can help with blood sugar control,” says exercise scientist Dr Sheri Colberg-Ochs.
swaP your veg
Carbohydrates – found in vegetables such as potatoes, corn and peas – break down into glucose faster, raising blood sugar levels. Keep things more balanced by occasionally swapping mashed potato for mashed cauliflower. Instead of peas, opt for a non-starchy vegetable such as carrots.
you booze, you lose
If giving up alcohol altogether is not practical (or desirable), a few tricks should ensure you drink less and so reduce your risk of contracting Type 2 diabetes. Diabetes UK recommends “several drinkfree days each week” and try alternating alcoholic drinks with a glass of water on a night out. Remember the recommended guidelines are now just 14 units a week for both men and women.
stoP adding salt to your food
About 80 per cent of people with Type 2 diabetes have high blood pressure. An effective and almost unnoticeable way of helping control it is to cut down on salt. “Don’t cook with salt or add any to your food,” says the British Heart Foundation. “And cut down on processed foods, which contain a lot of salt.”
start the day as you mean to go on
Try to have breakfast every morning but ditch the Coco Pops and croissants. “A healthy, satisfying breakfast can make a big difference,” says Diabetes UK – but they also warn that many cereals are full of sugar and fat. Instead, “buy low-fat plain Greek natural yogurt, or fromage frais. You can add fresh fruit and a few nuts or seeds for some extra flavour.”
keeP your tv remote… remote
Sitting still for prolonged periods can contribute to diabetes so watch as little television as possible or stay active while doing it. Moving around as much as you can is key. “Always keep the remote control far away from you,” advises Sir Muir. “Always stand during advertisements on one leg. Never sit down for the weather.”
stand tall
You don’t have to work out for 30 minutes to reap the benefits of exercise. Even standing up can help and Sir Muir suggests we should do just that, rather than sitting down, when travelling on trains and buses. “Stand up commuting,” he counsels. “We may need to have a big badge like the badge for pregnancy. ‘No thanks, I’m training for my 80s’.”
treat yourself to a cuPPa
Tea contains powerful compounds known as polyphenols that can lower the glucose level of sugary treats. Drinking it can help to suppress the spikes in blood sugar levels that are triggered by snacking on sweet foods. This can help to prevent Type 2 diabetes and reduce complications for those already diagnosed.
keeP the bedroom screen-free
The blue light emitted by smartphone and tablet screens reduces melatonin, the hormone that controls sleep. Not getting enough sleep has a detrimental effect on blood glucose levels and is associated with an increased risk of developing Type 2 diabetes. The answer is to make the hour before bedtime screen free. Read a book, have a bath or better still stay on your toes and do the washing up.
take the stairs
Regularly using the stairs instead of the lift is an even more beneficial form of exercise than walking. Make it a habit to take the stairs whenever possible and if you must use the escalator at least walk on it. And the really good news? Walking downstairs (as well as up) still counts!