Things To Do Right Now To Reduce Your Risk Of Type 2 Diabetes
World Diabetes Day 2022 is officially here (14th November 2022), and with someone being diagnosed with diabetes every two minutes, we must raise awareness of all the symptoms. The number of people under 40 diagnosed with type 2 diabetes has jumped 23% from 120,000 in 2016-17 to as many as 148,000 in 2020-21. There are some easy lifestyle changes you can make to reduce your risk of developing diabetes that won’t alter your lifestyle too drastically.
Lose Excess Weight
Although it’s easier said than done, losing excess weight helps to decrease your risk of type 2 diabetes – particularly the weight in your midsection and around your abdominal organs. Overweight people tend to be more at risk of diabetes, but losing that weight puts you in a much better place to not develop diabetes in the first place. The NHS has 12 tips on how to lose weight.
Start Exercising More
Exercise is critical to losing weight. Exercising whilst controlling what you eat is a more effective way of losing weight. So start small and work your way up. Dedicate at least 30 minutes a day to exercise, be it walking, running, cycling or anything else you enjoy doing. Once you get the hang of it, increase the intensity.
Here are some beginner tips on how to start an exercise programme Exercise not only helps you lose weight, but it also boosts self-esteem, mood, sleep quality and energy, as well as reduces your risk of stress, clinical depression, dementia and Alzheimer’s disease.
Eat and Drink Healthily
A healthy, balanced diet for diabetes includes fruits and vegetables, starchy foods, protein foods, dairy and alternatives, oils and spreads. Aim for a good balance of these foods, such as a daily portion of five fruits and vegetables. Along with this, you also need to drink plenty of water and limit your alcohol consumption. By consuming excess alcohol daily, you increase the risk of type 2 diabetes, so take steps to reduce your consumption gradually and drink plenty of water instead.
Stop Smoking Cigarettes
By smoking, you only increase your chances of diabetes as well as other harmful conditions. So, simply by stopping, you improve your health. However, this can be a tough habit to kick. That’s why you need to speak to a specialist to help cut down on your smoking until you ultimately quit altogether. In addition, you will have trouble dosing insulin and managing your condition if you smoke. But, if you stop smoking, you will decrease your chances of diabetes.
Improve Your Sleep Schedule
Lastly, get more sleep. If you get less than seven hours of sleep per night regularly, your diabetes will be harder to manage, and you can run into many problems. For example, little sleep equates to an increase in insulin resistance, hunger the next day, difficulty losing weight, and many other issues. So improve your sleep schedule and get at least seven hours every night. As a result, you decrease your chances of diabetes and will feel much better too.
Take your medications
Most people need medicine to control their type 2 diabetes. These prescribed medicines help keep the blood sugar level as normal as possible to prevent health problems. However, experts highlight that regularly missing type 2 diabetes medications can lead to serious health complications, such as the increased risk of blindness, kidney disease, heart disease, and nerve damage. Therefore, you should always contact a healthcare professional if you have concerns regarding missed medications or if you start having any symptoms of hyperglycemia.
If you’re missing doses because you have too many pills to take each day and it’s challenging to track them, there are options available to you. For example, you could set reminders on your phone or other smart devices or ask for help from a friend or family member.
Another option is to manage your type 2 diabetes medication using YOURmeds. Our smart medication management solution alerts you when to take your medicine and uses the social circle around you to help keep you on track by alerting them of any missed medications, so they can reach out and support you. The medication packs come directly from the pharmacist who organises your medications so that it’s less confusing
Stay tuned as we will be launching the first of a new monthly series called ‘Healthy Dose’ later this week. Our first episode will feature our Managing Director, Dr Nitin Parekh, alongside guest speaker Dr Parag Singal. They will discuss ‘Living well with diabetes it will be available on our YouTube and Apple Podcasts channels.
Please note that nothing in this blog constitutes official medical advice. It contains our opinions only. Always consult your healthcare provider when making healthcare decisions.
If you need more information about the YOURmeds Switch, get in touch today!