Type 2 diabetes prevention

If you are at an increased risk of diabetes, it is important to make diabetes prevention a priority. Prior to a diabetes diagnosis, there is a stage where your blood glucose is high, known as prediabetes. While not everyone with prediabetes goes on to develop diabetes, a high percentage do. Fortunately, in many cases this can be avoided with a few simple changes – here are a few tips to consider for reducing your risk.

Increase your fibre

Fibre is a carbohydrate found in plant-based foods which has the potential to improve your blood glucose control. It can also help you feel fuller for longer. Adults over 16 years old should be aiming for approximately 30g of fibre daily. Some examples of fibre rich foods include vegetables, wholegrain cereals, wholegrain bread, nuts, seeds and beans.

Stress less

Unresolved stress can have a negative impact on our health. In this state, our bodies release several hormones which requires a lot of energy to function. This causes stored glucose to be released back into your bloodstream which increases blood glucose levels. Constant stress will continue this process and keep blood glucose levels elevated.

In an ideal world, self-care would be something that we automatically work into our day to not only protect our mental health but to prevent putting our bodies in a state of stress. Consider scheduling days to unplug – whether that is from emails, social media, or just screens altogether.

Move more

Movement stimulates a pathway in the body that is not reliant on insulin. This allows glucose to be used for energy thus reduce blood glucose levels. Does this mean buy a gym membership? Nope. The reality is you can work out in the simplest of ways by just using your own bodyweight e.g. walking, lunging, planks, yoga. Whatever you do, find something that you enjoy (that way, you will be more likely to stick at it). So, don’t despair if the gym is not your thing, there are many other things you can explore.

Ditch the fad diet

Restrictive diets are not helpful in the long run – neither for weight management nor preventing diabetes. What’s more is by excluding or strictly limiting a certain food group, we may be missing on essential vitamins, nutrients and even crave that food group more. Also, carbs are not the enemy! Whole-grains are full of fibre…and they are carbs.

Amaeze Madukah Registered Nutritionist (ANutr)

@lifes_recipe

www.lifesrecipe.co