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easy ways to prevent type 2 diabetes - healthmint medical centre

5 Easy Ways to Lower Your Type 2 Diabetes Risk

By Diabetes, Nutrition

What is type 2 diabetes?

Type 2 diabetes is a chronic disease that affects millions worldwide. With type 2 diabetes, the way the body processes blood sugar (glucose) levels is affected as the body either produces not enough insulin or it resists insulin. This results in too much glucose being present in the blood. Effects of uncontrolled cases can cause serious health issues including kidney failure, heart disease and blindness to name a few. 

There are certain factors that may influence your likelihood to develop type 2 diabetes that you can’t change, such as genes, age and past behaviours. However, there are many actions you can take to reduce your risk of developing type 2 diabetes. 

The good news is that pre-diabetes and type 2 diabetes are largely preventable. Making positive lifestyle changes is the number one way to avoid the disease. These same changes can also help lower the chances of developing other conditions like heart disease and some cancers. 

Achieving a healthy weight, eating a balanced carbohydrate controlled diet, getting regular exercise and not smoking all help to improve blood glucose control. 

Most people know they need to make changes, but it can be difficult to know how to stick with it. 

Don’t forget you’re not alone in this – your GP can help support you, and a Dietitian can complement this by helping to set goals that are realistic and work for you. Changing one thing at a time and making the changes part of your every day is a great way to set you up for successfully lowering your risk of developing type 2 diabetes. 

Ways to lower your type 2 diabetes risk

 

1. Exercise 

Keeping up regular physical activity several days a week may help prevent diabetes. Working out more frequently and working your muscles more often leads to improvements in insulin response and function. High intensity, strength training and interval training have been shown to reduce insulin resistance and blood sugar in those in high risk categories for diabetes. 

Simple walking briskly for a half hour every day can reduce the risk of developing the disease by up to 30%.

excersise is important for preventing type 2 diabetes

2. Keeping your weight under control

If you are overweight, diabetes prevention may hinge on weight loss. Every kilo you lose can improve your health. 

keeping your weight under control is important for preventing type 2 diabetes

3. Cut out the sugary beverages and processed foods

Eating and drinking things containing high levels of sugar and refined carbs can put those at risk of diabetes on the fast track to developing type 2 diabetes. Sugary drinks like soft drinks, fruit juices and pre-mixed alcoholic drinks have been linked to an increased risk of type 2 diabetes. 

Consuming adequate amounts of water may provide benefits. Some studies have found that increased water consumption may lead to better blood sugar control and insulin response, thereby reducing the risk of diabetes. 

Processed foods are linked to all sorts of health problems including heart disease, obesity and diabetes. Cutting back on packaged foods that are high in vegetable oils, refined grains, refined carbs, excess sugar and additives may help reduce the risk of diabetes. Focusing on whole foods like nuts, fruits, vegetables, and lean meats can be beneficial.  

cutting out sugar foods and drinks helps to prevent type 2 diabetes

4. Quit Smoking 

It’s well known that smoking has been shown to either cause or contribute to a multitude of serious health conditions, including many types of cancers, emphysema, and heart disease. 

There has been research linking both smoking and second hand smoke exposure to type 2 diabetes. Quitting has been shown to reduce the risk over time. 

Quitting smoking helps to prevent the onset of type 2 diabetes

5. Optimise Vitamin D Levels

Vitamin D is important for blood sugar control. Studies have found that people who don’t get enough vitamin D have a greater risk of all types of diabetes. Good food sources of vitamin D include fatty fish and cod liver oil, in addition to a safe amount of sun exposure. Vitamin D levels can also be increased with supplements. 

The best way to lower your risk of type 2 diabetes is knowing you have control over many of the factors that influence diabetes. Pre-diabetes can be seen as a motivator for making the necessary changes that can help to reduce your risk. Consuming the right foods and adopting other lifestyle behaviours that promote healthy blood sugar and insulin levels will give you the best chance at avoiding diabetes. 

food sources that help increase levels of vitamin D - which can help prevent type 2 diabetes

Ask an independent GP who consults at HealthMint about: 

  • A weight loss program or group 
  • Seeing a registered dietitian 
  • A type 2 diabetes prevention program

It can also help to get your family and friends involved – eating better and moving more is good for everyone! 

display of healthy foods diet healthmint

Food and Diet For Symptoms of Depression

By Chronic Disease, Diabetes, Mental Health, Nutrition No Comments

Food and diet changes that help with symptoms of depression

As well as aiding in weight loss, food and diet changes can also have a positive impact on the symptoms of depression.

Depression is one of the most prevalent mental health illnesses throughout the world.

A study published in Psychosomatic Medicine showed that those who change their diet may see a greater improvement in the symptoms of anxiety and depression.

Foods that put you in a good mood!

Various vitamins, fatty acids, minerals and fibre consumed as part of a healthy diet could also impact the brain and help to improve mood.

The following foods and nutrients may play a role in reducing the symptoms of depression:

  • Whole grains
  • Nuts
  • Seafoods
  • Oily fish
  • Fruits
  • Vegetables
display of healthy foods diet healthmint

Ditch the junk food!

While we have established that a healthy diet can help to improve mood, an unhealthy diet can have the opposite affect.

While it’s okay to have the occasional treat or overindulge sometimes, it’s the long term unhealthy diets that contain lots of foods that are very high in energy (calories) and low on nutrition. Here’s a list of foods to limit:

  • Fried foods
  • Butter
  • Salt
  • Sugary snacks and drinks
  • Take away foods
  • Processed foods and meats
  • White breads, cakes and pastries
donut unhealthy food diets

Don’t forget to exercise too!

It’s well documented that the inclusion of regular exercise into your routine can have a dramatic impact on your mental health. So while you’re eating better, move better too!

Taking small steps on your journey to good health doesn’t have to be daunting – begin with a walk around the block, and gradually increase as your fitness levels do. Exercise releases endorphins, which help keep you happy!

Small dietary changes can make a big difference in how you feel over time.

Not only can they help improve your mood, but they also keep you healthy for many other reasons!

eat more of what makes you happy
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