Type 2 diabetes is linked to lifestyle. If left untreated it can lead to serious health problems such as stroke, blindness, heart disease, kidney failure and lower limb amputation.
In 2016 the NHS Diabetes prevention programme was launched to provide personalised help to reduce risk of Type 2 diabetes including education on healthy eating and lifestyle, help to lose weight and bespoke physical exercise programmes, all of which together have been proven to reduce the risk of developing the disease.
Our aim is to promote the Healthier You campaign and help raise awareness of how diabetes can be prevented. We know Type 2 diabetes can be prevented by managing your weight, eating healthy and being more active.
Whether you are living with diabetes or not, eating well is important. The foods you choose to eat in your daily diet make a difference not only to managing diabetes, but also to how well you feel and how much energy you have every day.
One of the main risk factors of Type 2 diabetes is being overweight and having high blood pressure. Other risk factors include genetics, risk increasing with age and if you are from South Asian, Caribbean or Black African descent.
Here are some simple suggestions to help you manage and prevent diabetes:
1, Ensure you have a balanced diet which includes a variety of fruit and vegetables, dairy, carbohydrates and protein.
2, Reduce your intake of saturated fat, sugar and salt
3, Stay well hydrated with water
4, Opt for wholegrain carbohydrates that contain more fibre and are more slowly absorbed which keep you fuller for longer such as brown rice, wholemeal bread, whole wheat pasta
5, Include healthy fats such as avocado, nuts, oily fish and vegetable oils
6, Healthy snacks such as unsalted nuts, fruit, crackers, cucumber with hummus
7, Don’t skip meals
8, Cut back on alcohol
9, Do some form of daily exercise such as brisk walking
10, Have a good breakfast packed with protein and carbohydrates such as boiled egg on wholemeal toast, porridge with fresh fruit and nuts
11, Replacing a larger plate with one that has a 10 inch diameter can help to reduce your meal size by up to a quarter
12, Opt for healthier cooking methods such as grilling, roasting, steaming, panfry, slow cooking
13, Replace sugary drinks with water and herbal teas
14, Watch out for the salt-no more than 6g per day and salt is added to a lot of tinned foods, crisps, tomato ketchups and sauces
Contact One You Hounslow to help you eat well, move more, drink less or stop smoking 020 8973 3530 and sign up to some of our exciting activities to help you improve your health and wellbeing.