Overview
Diabetes is more prevalent than ever and 95% of cases diagnosed are type 2 Diabetes.
Although for some the development of Diabetes is inevitable, perhaps due to heriditery and other factors, for the vast majority it can be prevented by taking these 7 simple steps...
Before Diabetes type 2 becomes fully developed you go through a stage known as pre-Diabetes. This is where you start to show some of the symptoms, which if ignored, can lead to full blown Diabetes.
Make these 7 action points part of your daily routine and you could stop this disease happening to you:
Key Information
- If you are overweight you risk developing Diabetes. Reduce the amount of food on your plate so you gradually eat less and start to lose weight. Drink a glass of plain water or a sugar-free drink before your meal to take the edge of any hunger pains.
- Reduce the amount of fat you are eating; grill or bake foods instead of frying; use low-fat spreads and reduced fat meals.
- Check the Glycemic Index of the food you are eating - knowing what each food contains helps maintain your blood-sugars, which in turn can prevent the full onset of Diabetes.
- Drink at least 8 glasses of water every day. If you keep a bottle of water with you and sip frequently you'll be surprised how much you do drink throughout the day.
What You Need to Know
- If you are feeling peckish choose a healthy snack rather than a chocolate bar.
- Use skimmed rather than full-fat milk in hot drinks.
- Exercise is good for health. But if you are not use to exercise then start in moderation. 15 minutes gentle walking each day will ease you into a regular exercising pattern.
All of these action points are also the ones that diabetics are advised to take - if you take them now you might possibly prevent irreparable damage to your health.
Frequently Asked Questions
❓ What is diabetes and how is it managed?
Diabetes is a chronic condition where the body cannot regulate blood sugar properly. Management involves a combination of medication, healthy eating, regular physical activity, and blood sugar monitoring. Type 1 requires insulin therapy, while Type 2 can often be managed with lifestyle changes plus oral medications or insulin.
❓ Can lifestyle changes reverse Type 2 diabetes?
For many people, significant weight loss, a low-carbohydrate diet, and regular exercise can put Type 2 diabetes into remission - meaning blood sugar returns to normal without medication. This is not a cure, but sustained lifestyle change can dramatically improve outcomes and delay complications.
❓ What foods should people with diabetes limit?
People with diabetes benefit from limiting refined sugars, white bread, sugary drinks, processed foods, and high-glycaemic-index carbohydrates. Focus instead on non-starchy vegetables, lean proteins, whole grains, legumes, and healthy fats. Portion control and consistent meal timing are equally important.
❓ How often should blood sugar be checked?
Frequency depends on type and treatment. Those on insulin may check 4-10 times daily. Those managing with diet or oral medication might check once or twice daily, or less. A continuous glucose monitor (CGM) provides real-time data without finger-prick testing. Always follow your healthcare provider's guidance.
❓ When should someone see a doctor about diabetes?
See a doctor if you experience unexplained thirst, frequent urination, unexplained weight loss, blurred vision, slow-healing wounds, or persistent fatigue. Those already diagnosed should have check-ups every 3-6 months for HbA1c, blood pressure, kidney function, eye exams, and foot checks.