Over 3.2 million people in the UK are at risk of developing type 2 diabetes, but three simple lifestyle changes could keep the condition at bay
More than 3.2 million Brits are teetering on the brink of a type 2 diabetes diagnosis due to their blood sugar levels. The serious condition can trigger a host of complications, from vision loss and gum disease to kidney problems and foot infections that may require amputations.
But there’s good news – the condition can often be prevented. Diabetes UK says combining three crucial lifestyle adjustments can slash a person’s chances of developing type 2 diabetes by roughly 50%.
Three main ways to prevent type 2 diabetes:
- Eating well
- Moving more
- Losing weight if you are living with obesity, overweight or have an unhealthy waist size
Diabetes UK experts revealed: “Half of people at risk of type 2 diabetes can reduce their risk or delay the condition developing by eating healthily as well as keeping to a healthy weight and waist size.
“Exercising and moving more can also help you reduce your risk of type 2 diabetes. Aim to walk quickly or do something else to get you a little out of breath for 30 minutes, at least five days a week. If you’re short of time, do it in three 10-minute slots.
“Breaking up long spells of sitting or lying is important, as this has also been shown to have an associated risk with type 2 diabetes. So, if you’re sitting at a desk or lying down watching TV, for example, make sure you stretch or move often.”
Making healthier food choices might feel overwhelming, but simple switches can make all the difference. Opt for drinks without added sugar, swap to high-fibre carbs such as wholewheat pasta, and reduce your intake of red or processed meat.
When it comes to physical activity, the charity suggested walking as a perfect starting point, requiring no gym membership, classes or special kit. It said: “If you haven’t been active for a while, setting yourself realistic targets can help such as a 10-minute walk after a meal, rather than expecting yourself to meet NHS physical activity targets overnight.”
NHS guidelines recommend adults aged 19 to 64 complete at least 150 minutes of moderate intensity exercise weekly, or 75 minutes of vigorous activity. This should ideally be distributed across four or five days each week.
Additional lifestyle modifications that may lower your type 2 diabetes risk include giving up smoking and cutting back on alcohol.
However, not every risk factor is within your control. Your age, ethnic background and family medical history could place you at greater risk than others. Diabetes UK offers a free tool that allows people to check their risk for type 2 diabetes.