Millions of individuals in the United Kingdom are currently managing diabetes, a condition characterized by elevated blood sugar levels due to insufficient insulin in the body or cells not responding properly to insulin. Type 1 diabetes is a lifelong condition where the immune system attacks insulin-producing cells, while type 2 diabetes is characterized by insufficient insulin production or improper cell response to insulin.
According to Diabetes UK, over 5.6 million individuals in the UK are living with diabetes, with approximately 90% of these cases being type 2 diabetes. Being overweight and having an unhealthy diet increases the risk of developing type 2 diabetes.
Andrew Isaac, a Vitality Health and Wellness coach, offers three crucial lifestyle choices to prevent the onset of diabetes.
1. Staying Active
Regular exercise enhances insulin receptivity in cells, improving glucose utilization. Studies have shown that engaging in brisk walks of 10,000 steps, three times a week, for three years can reduce the risk of developing type 2 diabetes by up to 41%. Additionally, exercise benefits cardiovascular health, reducing the risk of diseases often associated with diabetes.
2. Maintaining a Balanced Diet
Reducing carbohydrate intake and increasing fibre consumption are vital in preventing type 2 diabetes. Carbohydrates directly affect blood glucose levels, so limiting their intake prevents spikes in blood sugar and reduces insulin resistance. Incorporating fibre in the diet slows down glucose absorption, minimizing rapid spikes in blood sugar levels. Adults are advised to consume 30g of fibre daily from whole grains, fruits, nuts, seeds, and vegetables.
3. Reducing Processed Foods
Processed foods are often high in added sugars and refined carbohydrates, which can cause rapid spikes in blood glucose levels. Additionally, they contain unhealthy fats, contributing to weight gain, insulin resistance, and inflammation, all factors associated with diabetes development.
Adopting these lifestyle choices significantly lowers the risk of developing diabetes and promotes overall health and well-being.
As with all chronic conditions, consulting with a healthcare professional is crucial to address health concerns and receive personalized advice.
In conclusion, implementing these lifestyle choices can help prevent the onset of diabetes and lead to a healthier and more active life. Seeking guidance from healthcare professionals regarding any health-related concerns is always beneficial.