How you can reduce your risk of diabetes
One in 10 adults worldwide live with diabetes and a further
541 million are at high risk of developing type 2 diabetes. Those numbers may
seem daunting, but there are things you can do to reduce your risk.
Officially called Diabetes Mellitus, diabetes is a condition
where the sugar levels in your blood are too high. This happens when you either
do not make enough (or any) insulin or the insulin you make is not being used
effectively. Over a long time, high levels of blood sugar can damage nerves,
blood vessels and organs such as the eyes and kidneys. The most common type of
diabetes is type 2 and fortunately it is also the form of diabetes that you can
reduce your risk of developing.
Type 2 diabetes risk factors
As with most things in life, there are some things you can
change, others you cannot.
Factors like your age (type 2 diabetes risk increases as you
get older), family history or ethnic background contribute to your risk of
diabetes but are out of your control.
Your lifestyle is something you can change and is the thing
experts want you to pay close attention to. Being overweight, smoking, lack of
physical exercise, eating an unhealthy diet, and having high blood pressure are
all risk factors you can do something about. Even small changes will reduce
your risk of getting type 2 diabetes or improve your control of your blood
sugar if you have diabetes.
What can you do?
Moving your body for 30 minutes every day will significantly
reduce your risk of developing type 2 diabetes. A brisk walk, an online
exercise class or playing sport are all simple and effective types of cardio
exercise. Doing weights once or twice a week is also helpful as increasing your
muscle mass improves your blood sugar levels.
Eat a healthy diet. Concentrate more on vegetables, fruit
and wholegrains, lean protein like fish, lean meat, nuts, tofu and diary
options like milk, yoghurt, or calcium-rich plant-based options.
Avoid highly processed food and try to reduce your saturated
fat intake.