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Tips to help you reduce your risk of type 2 Diabetes
- Manage your weight - Excess body fat, particularly if stored around the abdomen, can increase the body's resistance to the hormone insulin. This can lead to type 2 diabetes.
- Exercise regularly - Moderate physical activity on most days of the week helps manage weight, reduce blood glucose levels and may also improve blood pressure and cholesterol.
- Eat a balanced, healthy diet - Reduce the amount of fat in your diet, especially saturated and trans fats. Eat more fruit, vegetables and high-fibre foods. Cut back on salt.
- Limit takeaway and processed foods - 'Convenience meals' are usually high in salt and fat. It is best to cook for yourself using fresh ingredients whenever possible.
- Limit your alcohol intake - Too much alcohol can lead to weight gain and may increase your blood pressure and triglyceride levels.
- Quit smoking - Smokers are twice as likely to develop diabetes as non-smokers.
- Control your blood pressure - Most people can do this with regular exercise, a balanced diet and by keeping a healthy weight. In some cases, you might need medication prescribed by your doctor.
- Reduce your risk of cardiovascular disease - Diabetes and cardiovascular disease have many risk factors in common, including obesity and physical inactivity.
- See your doctor for regular checkups - As
you get older, it's a good idea to regularly check your blood glucose, blood pressure and blood cholesterol levels.
Tips for type 2 Diabetics
Eat at least 5 portions of vegetables and fruit a day
- Eat less sugar - Eating less sugar helps to reduce calorie intakes and helps to lower blood sugar levels.
- Eat red meat less - A large study by Harvard University found that eating red meat each day was statistically linked with higher incidences of cancer and heart disease.
- Count carbohydrates - There is less need for people with type 2 diabetes to actively count the carbohydrates being eaten, it is a good idea to be aware of the carbohydrates you're eating as carbohydrate has a direct effect on blood sugar levels whereas for people with type 1 diabetes, counting carbohydrates is a key part of managing the condition. Because people with type 1 diabetes take insulin, it's essential that the right balance of insulin and carbohydrate is achieved.
- Eat according to your blood glucose results - it is important for blood sugar levels to be as near to normal as possible. The food we eat can make a significant difference to blood glucose levels of people with diabetes. As diet has a significant effect on blood sugar levels, it therefore makes sense to eat foods that will not adversely affect your blood glucose.
- Limit salt intake - Follow the recommendations of your doctor and keep into mind that very much salt is often present in pre-packaged foods such as a number of breakfast cereals, tinned soup, breads, sauces and ready meals.
- Think about portion sizes you are eating - If you are overweight, reducing portion sizes can help to reduce the calories you eat and therefore help with weight management, prefer to eat a smaller sized plate.
- Reduce alcohol intake -Alcohol affects people with diabetes in a number of ways.
Alcohol inhibits the liver which can lead to hypoglycemia in people on certain diabetes medication. Alcohol is a source of calories and therefore can make weight management more difficult.
Over consumption of alcohol is also associated with a number of health complications such as: Heart disease, Stroke, Cancer and Liver damage