Diabetes

It’s Diabetes Week! In the UK, 4.8 million people are living with diabetes and this figure is on the increase. Diabetes UK defines diabetes as a serious condition where the glucose in your blood is too high. There two main types of diabetes there are identified as type 1 (T1) and type 2 (T2) diabetes.

Let’s begin with T1 diabetes. It accounts for around 8% of UK diabetes cases. The cause of T1 diabetes is still unclear however it is clear there is not a link between diet and lifestyle. It occurs when the levels of glucose (sugar) in the blood become too high. This is due to the body attacking the cells of the pancreas, preventing it from being able to produce insulin. There is no cure but to manage T1 diabetes you are required to take insulin, either with injections or using an insulin pump.

Type 2 Diabetes

12.3 million people are at risk of developing T2 diabetes in the UK! T2 diabetes occurs when the level of blood glucose (sugar) becomes too high. Either the insulin doesn’t work properly or the body cannot produce enough. T2 diabetes is linked to diet and lifestyle but there are other factors that can increase your risk, these will be explained later on.

As a population we can reduce the risk and manage the development of T2 diabetes. This is beneficial to not only our health but also the NHS. Each year T2 diabetes costs the NHS £14 billion pounds which equates to £1.5 million every hour - basically a lot of money!

Risk factors for Type 2 Diabetes

Diabetes UK, have outlined some common risk factors. This is because T2 diabetes can occur slowly and the signs may not be obvious. If you think you are at risk you should contact your GP for a health check.

Common risk factors -

Risks increase with age. You’re more at risk: over 40 years (white), over 25 years (African-Caribbean, Black African or South Asian)

- to read more about health inequalities in the Black, Asian and minority ethnic population click here

You’re 2 - 6 times more likely to develop T2 diabetes if a family member has diabetes

There’s a higher risk if you have ever had high blood pressure

You may have an increased risk if you are overweight especially if you are large around the middle

Those of South Asian, African Caribbean or Black African descent are 2 - 4 times more likely to develop T2 diabetes

Diet and Lifestyle Advice

We have highlighted some of the top line advice to help you reduce your risk and manage T2 diabetes!

You should aim to eat a well-balanced diet! Diabetes UK has created 10 ways to eat well.

You should try and aim to manage your weight! Diabetes UK recommends these guidelines for waist size however these are dependent on your gender and ethnicity.

< 80cm for women

< 94cm for men

< 90cm for South Asian men

Aim to move more! Below are the government guidelines for adult physical activity levels. If you are on insulin medication, there are a few extra precautions you might need to take. Discuss with your GP or diabetes team before embarking on any new exercise regime.

Remember: everybody has different abilities. Any activity is better than none, and more is better still!

Physical Activity Guidelines for Adults

At least 2 and a half hours of moderate intensity activity a week

e.g. cycling, brisk walking

OR

1 hour 15 minutes of vigorous intensity activity a week or even less of very vigorous activity

e.g. running, football (both vigorous), sprinting, running up stairs (both very vigorous)

+ Strength / resistance training twice a week to improve muscle strength

e.g. bodyweight exercises, carrying heavy shopping bags

Additionally, try to minimise being sedentary (i.e. sitting) for extended periods

Sound overwhelming? You can ask your GP whether there are any weight loss programmes or T2 diabetes prevention programmes available in your area. You can also ask to speak to a registered dietitian. Diabetes UK have also created a helpline for all your questions! 

Overall, the risk of T2 diabetes can be managed by setting realistic goals and incorporating small changes into your day to day routine! Just remember the diet for diabetes is based on what the general public should be eating alongside leading a normal active life.

To learn more - check out this list of diabetes resources we have produced!