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!
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!
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!