Reports released by the World Health Organisation have revealed that the number of people diagnosed with diabetes has almost quadrupled since 1980 and the increase is suggested to be showing no signs of slowing down.
The report said that there were 422 million cases worldwide in 2014, including Type 1 and Type 2, compared to 180 million back in 1980. The majority of cases were Type 2, which is heavily linked to a person’s lifestyle.
New reports, revealed by Diabetes UK, have revealed that the number of people diagnosed in this country has now reached more than 3.2 million. The figures, which were extracted from NHS data, show that there were 3,208,014 adults with the condition in 2013, an increase of more than 163,000 compared to 2012.
High blood sugar levels and the rise in obesity is seen as clear links to the condition, which killed 1.5 million people in 2012. Diet and ‘inactivity’ are huge causes of the rise in Diabetes cases, along with the ageing population. The following video outlines the 10 early warning signs of Diabetes.
In this blog post, we will provide you with some valuable tips on how to keep your sugar levels down and on how to keep and fit and healthy body weight, to prevent diabetes.
1 – Try to avoid sugary foods
A nice, healthy diet is key to preventing diabetes. You should avoid processed foods and those that are full of sugar. Constant takeaways should also be avoided as these are full of bad fats and high in calories which has an impact on health if constantly consumed. Everything should be eaten in moderation.
Ideal diets should be balanced, and include several foods. Carbohydrates are one, which contains plenty of fibre and wheat. For example, you should eat foods such as brown rice, whole-wheat pasta and wholegrain bread. Avoiding white bread is always better as it contains fewer nutrients and often more sugar.
Your diet should also include healthy fats from items such as nuts and fish oils, along with plenty of fruit and vegetables. Fish, free-range chickens and food which contains plenty of protein have also been given the thumbs up by dietitians and doctors.
2 – Exercise regularly
Working out is vital to a healthy lifestyle. Taking part in physical activity will help you to keep a watchful eye on your weight. Increasing your overall fitness will help to keep your bones and joints working correctly and increase cardiovascular strength.
You can do this by visiting your local gym and using their treadmills, or by heading out for a jog or bike ride in your spare time. Sporting activities are also a great way of keeping your body fit and healthy, such as walking football for the over 50s.
By keeping fit you can help prevent the build-up of weight on your abdomen – which would cause an increase in the body’s resistance to insulin.
3 – Avoid alcohol & smoking
We are not saying that you have to quit drinking altogether, but we would advise that you limit it as much as possible. Excessive drinking can lead to a weight increase and can also increase your blood pressure.
Cutting down on alcohol can also improve your lifestyle in general, keeping your liver and heart particularly safe.
Smoking, on the other hand, is something that you need to quit to improve your health. Tobacco leads to an increase in your blood sugar levels, along with an increase in your insulin resistance – which are both causes of diabetes.
People who smoke around 20 cigarettes per day are believed to be increasing their chances of having the condition by 50%.
4 – Lose weight
Following the guidance already given in the blog post will help to ensure that your body is at a healthy weight. If you feel that you are already overweight then there is still time to lose weight and lower your chances of type 2 diabetes.
There are many diets available out there for you to follow to lose weight. The NHS has teamed up with The British Dietetic Association to produce their very own 12-week diet plan. This plan is designed to help you to lose weight at a safe and sustainable rate.
Alongside the diet, you can take part in physical activities to help reduce your weight. Going to the gym, cycling and swimming are some of the best ways to lose weight and to also enjoy doing so.
5 – Visit your GP
As you get older it is advised that you visit your doctors regularly for check-ups and tests to ensure your health is in tip-top condition. It is even more important to have blood tests – to check your sugar levels, cholesterol levels and glucose levels. With an ever-growing ageing population, health conditions can occur more commonly in the elderly. Did you know an estimated four million elderly people in the UK are affected by a long term health condition?
The earlier a danger to your health is found, the sooner you can begin changing your lifestyle to fight back against the threat of type 2 Diabetes. You can swap the sugary foods and the sofa for fruit and a trip to the gym.
Little changes, even brought in at an old age can still make all the difference when it comes to you avoiding health conditions like Diabetes.
Would you like more support?
If so, get in touch with Passion for Reducing Type 2 Diabetes (PAFORET2D). We aim to educate people on how to reduce risk factors of Type 2 Diabetes and Cardiovascular diseases, through diabetes training workshops within communities, groups and organisations to achieve our goals.
OUR WORKSHOPS STRENGTHEN YOUR RESISTANCE AGAINST DIABETES.