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Lifestyle Changes for People Living with Type 2 Diabetes

Our team supported event at 2 local organisations on topics including: Lifestyle Changes for People Living with Type 2 Diabetes, CVD & Cholesterol Awareness

1 Request for our involvement or support on wider projects.

2 sessions held on CVD & Lifestyle Changes, Prostate Cancer Awareness

1 session held on Smoking Cessation

2 sessions held on Diabetes & Lifestyle changes, Physical Activities

Groups Workshop attended by people from different ethnic background

10 first time attendees at activity group

1 Partnership meetings attended/led

2 Local Organisations events attended

Each year in the UK, 5% to 10% of people diagnosed with prediabetes go on to develop type 2 diabetes. The good news is that cases of prediabetes that are identified early on can be reversed, preventing them from progressing into full-blown type 2 diabetes.

The two factors for consideration are:

  • Making changes to your diet and
  • Appropriate physical exercise to your lifestyle

By making these changes, blood sugar levels can be returned to normal.

Risk Factors for Type 2 Diabetes.

There are a number risk factors that are closely linked to type 2 diabetes, but research is yet to provide clear answers as to how much these factors may be a cause or otherwise an association.

Type 2 diabetes risk factors include:

  • Carrying too much excess body fat
  • Having high blood pressure or cholesterol
  • Having a close family member with type 2 diabetes
  • Having previously had diabetes in pregnancy
  • Diet
  • Medication
  • Stress
  • Genetics

Recommended Lifestyle Changes

The recommended lifestyle interventions include:

  • Taking two and a half hours each week of moderate intensity physical activity or one hour and 15 minutes of high intensity exercise.
  • Losing weight gradually to achieve a healthy body mass index
  • Replacing refined carbohydrates with wholegrain foods and increase intake of vegetables and other foods high in dietary fibre
  • Reducing the amount of saturated fat in the diet

Physical activity

NICE recommend taking either 2 ½ hours of moderate intensity physical activity or 1 ¼ hours of intense exercise.

Moderate intensity physical activity includes:

  • Brisk walking
  • Cycling on relatively flat terrain
  • Water aerobics
  • Hiking
  • Rollerblading
  • Using a manual lawnmower

Vigorous physical activity may include:

  • Jogging
  • Swimming lengths
  • Cycling either rapidly or over steep terrain
  • Football
  • Gymnastics
  • Skipping

Weight loss

Guideline issued by NICE recommend those that are overweight aim to lose weight gradually until a healthy BMI is achieved.

Weight loss can help to reduce the risk of developing diabetes and can enable people with existing pre-diabetes or type 2 diabetes to better control blood glucose levels.

Dietary changes

The general dietary advice from NICE to reduce risk of type 2 diabetes is to decrease intakes of fat and increase intake of dietary fibre.

People who are currently overweight are advised to eat smaller portions to consume fewer calories.

NICE recommend achieving a higher amount of fibre in the diet by including wholegrain foods in the diet and consuming more:

  • Vegetables
  • Fruits
  • Beans and
  • Lentils

Fat intake

The advice on fat is to reduce overall fat intake, and particularly to reduce intake of saturated fat as found in chips, crisps, pastries, biscuits and samosas.

Lean meats

Choosing lean meats, such as skinless chicken and turkey helps to cut down on saturated fat. It is recommended to eat less processed meats.

Grilling and steaming food will cut down on fat intake in comparison with cooking methods involving frying or roasting.

Portion sizes

Reducing portion sizes will also help to lower calorie intake. The Diet Plate is an excellent solution if you are looking to control your calorie intake.

Stress

Stress has been recognised a risk factor for type 2 diabetes. When an individual is stressed their body responds with the threat response. Stress hormones are released that increase blood pressure, a surge in blood glucose levels and activates the immune system.

Constant stress can make blood glucose control very difficult, particularly if an individual is unaware of when they are getting stressed.

Additionally, by reducing stress levels, chances of developing diabetes related complications such as heart disease, stroke, hypertension and mental health conditions including depression and anxiety.

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