Small Steps, Big Impact

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.

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