optimum health Archives - Defying Diabetes

Many people often worry about getting health complications such as type 2 diabetes, so here are 5 ways to reduce your risk of getting type 2 diabetes!

Always remember preventing health issues before they become a problem is optimal! If you are concerned about your health, go and see your doctor and look at ways to improve your lifestyle!

1. Switch up your carb sources

I have said this across so many posts, and I’ll say it again! Opt for brown and wholegrain carbohydrate sources as they contain more fibre, vitamins and minerals than white carbs.

Fibre is very important for the digestive system and maintaining balanced sugar levels. Fibre not only feeds the healthy bacteria in the gut to stimulate optimal digestion and nutrient absorption, but it also slows digestion down, which helps to prevent sudden sugar spikes.

Bear in mind the recommended daily fibre intake is 30g, so pack wholegrain oats, grains, legumes and a variety of fruit and vegetables into your daily diet.

2. Get moving!

get moving for type 2 diabetes prevention

Type 2 diabetes is majorly linked to having a sedentary lifestyle, so get up and get moving to reduce your risk!

If you are a student, or have an office job, I highly recommend scheduling some time into your diary to make sure you take breaks and get some activity in. Whether this is going for a walk on your lunch break, getting to the gym before your shift starts, or walking the dog, make sure you get it done!

The best way to keep active is to find what you enjoy. If you are bored of your current exercise plan, the chances are you won’t stick to it! So try something new, book into a Zumba class, go for a swim, even go for a walk with your family/friends. It doesn’t necessarily matter what form of exercise it is, as long as you are moving your body.

3. Check what you are drinking

Many people switch up their diet which is fantastic, but people often forget to check what they are drinking!

If you are drinking many cups of tea or coffee a day, with milk and sugar, this unfortunately will add up to a lot of sugar!

Try to reduce (ideally eliminate) any added sugar to teas or coffees, and switch to herbal teas if you are open to it.

Herbal teas have many health benefits, for example green tea is packed with antioxidants, and lemon with ashwaganda tea is fantastic for digestion! If you find herbal teas bland, add a tiny drizzle of honey to make it taste a bit nicer!

4. Get your vitamin D!

Studies have shown that having optimal vitamin D levels is linked to preventing insulin resistance. This essentially means that vitamin D helps the body to utilise sugar effectively, helping sugar to get inside of cells and maintaining optimal blood glucose levels.

I’m not personally very big on supplements, but if you are from somewhere that lacks sun, I would recommend supplementing vitamin D.

Take a supplement that contains 10 micrograms (400 IU) a day (according to NHS guidelines) all year round.

Do not take more than 100 micrograms (4000 IU) a day.

If you are looking at vitamin D supplements for your children, double check the NHS website right here for doses.

5. Eat your anti-inflammatories!

increase insulin sensitivity for type 2 diabetes prevention

Anti-inflammatory foods and herbs help to promote insulin sensitivity. So try to incorporate some of these in your daily diet!

1 tsp cinnamon
1 tsp turmeric
80g blueberries
1 avocado
150g salmon
5-7 walnuts

Thank you for reading 5 ways to reduce your risk of getting type 2 diabetes! I really hope this helps you to make some positive changes! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to read 5 Easy ways to lower your HbA1c! and my Sausage Casserole Recipe!

Being diagnosed with pre-diabetes can be really scary, but having an early diagnosis means you can act quickly. Pre-diabetes is classed as having a HbA1c of between 42-47mmol/mol. 48mmol/mol and above is then classed as having Type 2 diabetes.

If you have an elevated HbA1c it is very likely you also aren’t feeling the best, so it is important to act quickly. Reaching remission and getting your HbA1c back in range is absolutely possible, it takes some lifestyle changes, patience and a positive mindset.

Take that first step for yourself and your health! Keep reading for my tips on reaching diabetic remission!

Get Moving

In order to decrease sugar levels getting movement in is vital for using up some glucose.

I recommend starting simple, and finding what you enjoy. If you are unsure where to start, begin with walking and/or swimming. Find where your fitness level is at, and then work by gradually increasing the duration and intensity of your chosen activity.

Exercise of course aids weight loss which can be essential in reaching diabetic remission. If you want to help keep yourself accountable, think about consulting a personal trainer, or ask a family member or friend to be your accountability and workout partner.

Re-evaluate your diet

Altering what you are eating and making some dietary swaps is vital for decreasing HbA1c and getting back to optimum health.

Firstly, think about swapping white and refined carbohydrates to brown and wholegrain carbohydrates. White carbs can contribute massively to glucose spikes, so it is definitely worth swapping to sources of carbs that release more slowly. For example incorporating brown pasta, rice and bread, oats, quinoa and oat cakes into your diet. Also opt for dark chocolate (70% plus) over chocolates packed with refined sugar.

Furthermore, make sure you are getting sources of essential fatty acids everyday. Eating nuts, seeds and legumes helps to reduce inflammation and can also provide a source of protein.

Eat fresh fruit and vegetables, try and aim for at least 7 a day! Also avoid fruit juices from concentrate, fresh fruit juices are fine on occasion, however cranberry juice is much lower in sugar compared to others, so be sure to give cranberry juice a try!

If you would like some further guidance, seek advice from a professional nutritionist.

Invest in technology

In my opinion, it is definitely worth having a blood glucose testing kit. This way you can test your blood glucose if you feel unwell, or it can help to identify what time/times of the day your levels are spiking.

Being able to collect data yourself gives you more control over your health and can help you to reach diabetic remission faster. But please try not to obsess over numbers and remember that it is there for guidance.

In the UK, sometimes testing kits are given on the NHS, but usually only if you ask, so be sure to ask your GP or consultant! If you are from a country where you have to pay, do some research and see what you can find, it doesn’t have to be the flashiest monitor, a basic finger-prick monitor is great. If you can’t afford any technology, don’t panic! It is possible to achieve remission without technology!

Detox and reduce inflammation

Type 2 diabetes causes widespread inflammation, meaning it is vital to aid detoxification to reduce inflammation.

Here are 4 ways to support the liver to aid detoxification:

1.Decrease the toxins going into your body. Try to completely avoid alcohol, refined sugar, table salt and smoking, also limit caffeine intake and swap to organic foods to reduce pesticide intake.

2. Increase water intake! Water is vital for all functions of the body, including flushing toxins out! I also recommend getting a filter jug and keeping your water at room temperature. Drinking cold water can cause the digestive system to slow down, which we don’t want during detoxing. So drink room temperature water, or warm water.

3. Sweat it out! Another way we get rid of toxins is through sweating. So make sure you are completing at least 30 minutes of exercise each day, you will reap the benefits!

4. Support your liver with nutrients. Increase antioxidant intake by eating plenty of green leafy vegetables, berries, green tea, lemon and so on! Remember to eat the rainbow everyday! Also include garlic, ginger, turmeric and black pepper in your diet everyday.

Decrease your stress load

The hormone cortisol can contribute to chronic hyperglycaemia, therefore being a big factor in developing pre-diabetes.

Chronic stress has a number of detrimental impacts on the body, including high blood pressure, obesity, Type 2 diabetes (and pretty much any illness!).

So confide in family and friends and share how you are feeling. Educate yourself and the people around you about living with diabetes and tell them how they can support you.

Read my posts Is stress making your glucose levels impossible to control? and Confused about ‘types’ of diabetes? Here is your diabetes 101 for more guidance!

Thank you for reading my tips on how to reach diabetic remission, I hope you found this useful and reassuring! Be sure to subscribe for more content and follow me on Instagram!

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5 ways to reduce your risk of getting Type 2 diabetes