5 ways to cut your risk of diabetes
The older we get, the more likely we are to get diabetes, specifically type 2. Around 1 in 7 older people have diabetes and these numbers are likely to rise.
Although no-one completely understands the causes of diabetes, if you control the risk factors, you can reduce your chances of getting it.
The facts about diabetes
It's estimated that 4.5 million people are living with diabetes in the UK. A further 1.1 million people may have diabetes but haven't been diagnosed.
9 out of 10 of these cases are type 2 diabetes, the preventable form of the condition.
Although we don’t know the causes, there are a number of factors that can increase your chance of developing type 2 diabetes, so by taking simple steps, you can lower your chances of getting it.
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1. Lose weight
Quite simply, shedding pounds will drastically reduce your chances of getting type 2 diabetes.
80% of people who have diabetes are overweight, so if you are overweight or obese, it’s time to think about cutting back.
A good measure is your waist size. More than 31.5 inches (80cm) for a woman and 37 inches (94cm) for a man and you need to start thinking about cutting back.
2. Increase your exercise level
It goes without saying that increasing the amount of time you spend exercising will make you feel better and help towards losing weight.
Research has found that regular exercise can reduce your risk of developing by up to 64%, so it is backed up by science.
Talk to your GP for an idea of some suitable exercises for you.
Dr Sarah Jarvis speaks to Nadine about type 2 diabetes and what we could do to help prevent it.
3. Stop smoking
4. Eat healthily
A diet that is low in fat, sugar and salt and contains a lot of fruit and veg will reduce your cholesterol levels – a simple way to reduce your risk of diabetes.
Studies published in 2009 revealed that eating processed meat ups your risk of diabetes by 40% and more recent research has shown that vegetarians are a third less likely to suffer from heart problems, a stroke or diabetes.
5. Cut back on alcohol
Drinking alcohol can contribute towards the conditions that cause diabetes.
Booze can increase your chances of putting on weight, as it is essentially empty calories. A pint of beer, for example, can be equivalent to a bar of chocolate.
Heavy drinking can also lead to conditions such as chronic pancreatitis, which has a side-effect of diabetes.
There’s nothing wrong with a little alcohol in moderation, but excessive drinking can definitely lead to an increased risk of developing type 2 diabetes.
Get checked out: Type 2 diabetes is, by and large, a condition that affects people over the age of 40, so it’s important to get a check up from your doctor.
They can advise what sort of risk you have and what action, if any, you should take.
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