5 simple ways to cut the risk of diabetes
IMY BRIGHTY-POTTS ON HOW TO PREVENT THE COMMON CONDITION
TYPE 2 diabetes is extremely common, so much so that by 2030, Diabetes UK predicts that five-and-a-half million people in the UK will have the condition. However, there are some really simple ways to reduce your risk of developing type 2 – and improve your overall health too. “Diabetes is a condition where blood sugar levels run out of control due to a lack of the hormone insulin, leading to health complications such as blindness and kidney damage. More than nine in 10 cases are type 2 diabetes, which [unlike type 1] is preventable because it’s linked to our diet and lifestyle,” says dietitian Dr Carrie Ruxton, who also works with the Tea Advisory Panel (teaadvisorypanel.com), and has conducted extensive research into diabetes.
So, what steps can we take?
1. Keep an eye on your weight
“With more than two-thirds of adults in the UK carrying too much weight, it’s a shocking statistic that you are up to 80 times more likely to develop type 2 diabetes if you are obese, compared with having a body mass index under 22,” says Dr Ruxton.
“Scientists think this is because the body cells of overweight people become increasingly resistant to insulin, forcing the body to keep producing more and more. This overuse exhausts the pancreas and the production of insulin then dwindles.”
2. Get into fitness
“A report in the World Journal of Diabetes found that, while vigorous exercise was best for cutting risk, even walking for at least 30 minutes per day lowered the risk by around half,” notes Dr Ruxton. “I recommend a combination of cardiovascular and strength training.”
3. Drink tea to help manage blood sugar levels
Maintaining healthy blood sugar levels could be vital for helping keep type 2 diabetes at bay. Dr Ruxton says a new report by the Tea Advisory Panel found simple diet strategies, such as drinking black or green tea
daily, can help boost our intake of polyphenols – “natural bioactive plant compounds, which help to stabilise blood sugar levels and reduce inflammation”.
4. Take breaks between meals
Dr Ruxton suggests a longer fast between meals is better for blood sugar control. “A plan where you stick to water, regular tea or herbal tea between 7pm and 11am gives your pancreas a break and helps to stimulate fat burning. If you can’t face that, try to keep your carbs for mealtimes only and stick to lowsugar, high-protein snacks, such as nuts, seeds, cheese, yoghurt, or dark chocolate,” she says.
5. Try wholegrains
A study published in Diabetologia found that eating more fibre is associated with a reduction in type 2 diabetes risk of around a fifth. GP, Dr Gill Jenkins says: “Scientists believe that wholegrain cereal types are better for blood sugar control and reducing the risk of diabetes, but all sources are good for general health.”