Around 13.6 million people in the UK are at risk of developing type 2 diabetes. It’s a serious condition that can lead to other health problems sometimes called diabetes complications. Unlike type 1 diabetes, type 2 diabetes can sometimes be prevented. Research has shown that for some people, a combination of lifestyle changes can reduce their risk of type 2 diabetes by about 50% (Diabetes UK).
Some symptoms are more common with Type 1 diabetes rather than Type 2.
Click here to check your risk of Type 2 diabetes: riskscore.diabetes.org.uk/start
How you can reduce your risk for Type 2 Diabetes
Move more
Regular physical activity has numerous benefits including reducing your risk of type 2 diabetes. The government recommendations for physical activity are 150 minutes over a week through a variety of activities or 75 minutes a week of vigorous activity. A great activity to start with is walking, it’s free low intensity and you can do it by getting off the bus a stop early, walking a short journey instead of taking the car or using the stairs instead of the elevator. Click the links below to have a look at some free exercises you can do at home.
www.nhs.uk/conditions/nhs-fitness-studio/
www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/exercise/resources
Eat healthier
Cut down on processed and red meat – try swapping with beans, lentils, eggs, lean meat or fish.
Eat more fiber – try and reach the 5 a day goal of 5 portions of fruit and vegetables a day.
Watch your sugar intake – avoid sugary and fizzy drinks, try and swap for water and pick unsweetened yoghurts.
Reduce your salt – Limit your intake to a maximum of one teaspoonful (6g) of salt a day. More than 70% of the salt we consume comes from processed foods, so be sure to check labels.
Reduce and Swap your fats – Reduce saturated fats which mainly come from animal products coconut oil is also a saturated fat. Swap for healthy fats like olive oil, rapeseed oil, sunflower oil, avocados, seeds and unsalted nuts.
Healthy weight
In the UK currently 28.1% of adults are obese and 63.4% are overweight. Obesity is believed to account for 80-85% of the risk of developing type 2 diabetes. Health experts predict this could result in more than a million extra cases of type 2 diabetes, heart disease and cancer (Diabetes UK, 2022).
Research suggests that abdominal fat causes cells to release pro-inflammatory chemicals which can make the body less sensitive to insulin, known as insulin resistance which can result in type 2 diabetes. Reducing your body weight by just 5% exercising regularly can reduce your risk over type 2 diabetes by more than 50% (Diabetes UK, 2022).
Give up smoking
Smoking is an independent risk factor for developing type 2 diabetes and increases the risk of complications for people who have the disease. A 2018 study found regular smokers have a 15-30% higher risk of developing diabetes, a dose-response relationship with the amount smoked and the earlier a person started smoking was also observed (Action on Smoking and Health, 2021).
Follow the government guidelines for alcohol consumption
The government recommendations for alcohol consumption for both men and women are, no more than 14 units per week. This is to minimise alcohol related health risks. It’s also recommended to spread alcohol consumption over at least 3 days (Drink Aware, 2023).
Alcohol can increase the risk of type 2 diabetes because it contains a lot of calories (1 pint of larger = a slice of pizza), so drinking increases your chance of putting on weight and becoming overweight or obese. Regular heavy drinking can reduce the body’s sensitivity to insulin, known as insulin resistance which can result in type 2 diabetes (Drink Aware, 2023).
What does a unit of alcohol look like?
What does 14 units a week look like?
Healthy Waist Size
A healthy waist size in women is less than 80 cm (31.5 inches)
A healthy waist size in men is 94 cm (37 inches) or for South Asian men, it’s less than 90 cm (35 inches
Waist circumference is a good measure of fat around your middle. This type of fat builds up around your organs, and is linked to high blood fat levels, high blood pressure and diabetes (British Heart Foundation UK).
How to measure your waist (British Heart Foundation UK)
- Find the bottom of your ribs and the top of your hips.
- Place a tape measure around your middle at a point halfway between them (just above the belly button).
- Make sure it’s pulled tight, but isn’t digging into your skin.
- Breathe out naturally and take your measurement.
- Take your measurement again, just to be sure. (British Heart Foundation UK)
There is no quick way to reduce the size of your waist, moving more and losing weight will help decrease waist measurements.
For more information visit:
https://www.diabetes.org.uk/diabetes-the-basics/types-of-diabetes/type-2/preventing