6 Ways To Prevent Diabetes

World Diabetes Day – 14th November 2017

November 14th marks World Diabetes Day and this year the International Diabetes Federation is focussing on women with diabetes as it’s theme.
The campaign is being backed by all major health organisations to draw attention to the issues especially attributed to diabetes and to keep the disease firmly in the public spotlight.
Here in Sunderland I feel it’s important for everyone to get involved and promote prevention of Type 2 Diabetes and help prevent future generations of women suffering from the disease.
There are currently over 199 million women living with diabetes and this total is projected to increase to 313 million by 2040. Obesity is the most potent risk factor for Type 2 Diabetes and is the biggest cause for the spread of the condition.
It’s only through a shared effort and responsibility that we can get the numbers to fall. Healthy living and exercise is still the best way to treat and prevent Type 2 Diabetes and all the health complications associated with it.
Across Great Britain, only 29 per cent of women are meeting recommended physical activity levels so it’s crucial to start to reverse the tide and prevent diabetes from affecting more people this way.
Over the course of my personal training career I’ve helped lots of people manage their diabetes more effectively, in most cases drastically reducing their medication. I’m happy to talk to anyone who has been diagnosed with Type 2 Diabetes recently and offer some free advice on the positive changes they can make to their life starting today. To get in touch email me at graham@eastcoast-fitness.com


These 6 Tips can help you avoid Type 2 diabetes:

1.    Cut Sugar & Refined Carbs from Your Diet
Eating foods high in refined carbs and sugar increases blood sugar and insulin levels, which may lead to diabetes over time. Avoiding foods like sweets, biscuits, chocolate, cakes, sweetened yoghurts, white bread, white rice, pasta and white potatoes may help reduce your risk.


2.    Workout Regularly 
Performing physical activity on a regular basis can increase insulin secretion and sensitivity, which may help prevent the progression from prediabetes to diabetes.


3.    Drink More Water 
Drinking water instead of other beverages may help control blood sugar and insulin levels, thereby reducing the risk of diabetes.


4.    Lose Weight If You’re Overweight or Obese
Carrying excess weight, particularly in the abdominal area, increases the likelihood of developing diabetes. Losing weight can significantly reduce the risk of diabetes.


5.    Eat Sensible Portion Sizes
Avoiding large portion sizes can help reduce insulin and blood sugar levels and decrease the risk of diabetes.


6.    Avoid Sedentary Behaviours
Avoiding sedentary behaviours like excessive sitting has been shown to reduce your risk of getting diabetes. If you have a desk job, make sure you do some exercise before or after work. Don’t go home and sit on the sofa all night.

Posted on by admin in Health & Fitness Blog

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