The role of exercise and diet in reducing the risk of type 2 diabetes
Diabetes is a serious condition that causes elevated blood sugar levels. It can be very serious as diabetes may lead to a myriad of other health complications, and it is therefore essential to do everything possible to help prevent it. Exercising and a good diet have been shown to be two of the most effective ways of reducing the risk of type 2 diabetes, the most prevalent form of the condition; and can also reverse the condition.
It is important to note that appropriate exercise and diet will also help manage the symptoms of type 1 diabetes and therefore help avoid more serious health complications, but as type 1 diabetes is an autoimmune disease it cannot be reversed or ‘cured.’
Blood sugar levels are normally controlled by a hormone called insulin which is produced by the pancreas. The role of insulin is to move glucose out of the bloodstream into the cells where it is broken down to produce energy.
In type 1 diabetes, the body’s immune system attacks and destroys the cells that produce insulin.
In type 2 diabetes, the body is either not producing enough insulin, or the body’s cells are not reacting to it properly. This problem is often caused by lifestyle choices.
Pre-diabetes
Many people have high blood sugar levels without realising it, which is why GP surgeries try to test patients regularly. The NHS website also provides a list of common symptoms which includes access to a ‘Type 2 diabetes risk checker.’ In many instances, people are diagnosed as pre-diabetes which means blood sugar levels are high, but not high enough to be deemed as having diabetes.
Being diagnosed as pre-diabetes is, for many people, a wake-up call to make lifestyle changes. This is a crucial point when understanding the role of exercise and diet in reducing the risk of developing full-blown type 2 diabetes should be understood and acted upon. At this stage, those lifestyle changes should halt and reduce the progression of the condition, but if action is not taken soon enough medication may be necessary.
Reducing the Risk of Type 2 Diabetes Using Exercise
Regular exercise helps you keep your blood sugar levels under control and this can help with the prevention of diabetes. To ensure the exercise is effective, try to exercise for 30 minutes, five days a week. If you cannot get right up to the desired intensity, you can try some less strenuous exercises for longer or try with a lower intensity and increase it as you get used to exercising. Some of the exercises you can try include walking, swimming, cycling, strength training and yoga, but even more social exercises such as dancing and mowing the lawn all count.
Don’t forget that there are also lots of online videos you can workout to, plus you can have a regular and effective home workout with minimal equipment.
Exercise also has mental health benefits, so if your diagnosis of diabetes or pre-diabetes is making you feel stressed, it is yet another reason to exercise.
Reducing the Risk of Diabetes Using Diet
Eating well has been shown to significantly reduce the risk of type 2 diabetes. For some people at risk, a Mediterranean diet can be a great option. This is a diet that consists mainly of vegetables, whole grains, cereals, legumes and fresh fruits. Small amounts of fat, honey and nuts can also be incorporated occasionally.
Drinking more water is not only good for overall health, but it also prevents you from drinking beverages that contain lots of sugar. Lastly, try to have all food groups on your plate and consume less sugar overall.
Weight Management
Weight management is an integral part of keeping diabetes, specifically diabetes type 2, at bay. For most people at risk of diabetes, losing 7-10% of their weight can lead to a significant reduction in this risk. Extra weight can also lead to high blood pressure and higher cholesterol levels, increase the risk for cardiovascular complications and lead to a build-up of fat in the liver, all of which can increase the risk for diabetes type 2.
Support for lifestyle changes
The NHS offers a range of apps and tools to help people manage their diabetes and encourage a healthier diet, exercise, and weight loss. Some people have the self-discipline to take appropriate action and get the condition under control, but others find it more difficult. Unfortunately, the NHS is stretched to capacity and is not able to provide everybody with the support they really need. For those who are able to do so, therefore, they might prefer to find an alternative that offers monitored treatment plans.
When seeking diabetes or pre-diabetes treatment, it is important that you go with treatment and care plans that have a weight management component. For example, all the diabetes care plans provided by The London Diabetes Centre include weight loss management as one of their core pillars. The London Diabetes Centre is a leading private diabetes clinic providing care and treatment for type 1 and 2 diabetes, gestational diabetes and diabetes in children. In addition to their face-to-face care packages, they also have remote treatment packages for those not comfortable coming into the clinic.
While there is little you can do to prevent diabetes type 1, which is an autoimmune disease, making a few changes to your life can reduce the risk of diabetes type 2 significantly. If you are concerned about diabetes, it is always a good idea to talk to a doctor so they can evaluate your lifestyle and make more targeted and personalised diet, exercise, and weight management recommendations. But if you need that additional layer of support, a private diabetes clinic may be an option worth considering.