Researchers in a number of countries have demonstrated that type 2 diabetes can be prevented or delayed by lifestyle intervention. Numerous clinical trials have demonstrated that the progression from pre-diabetes to type 2 diabetes can be prevented through structured lifestyle modification programs. This approach to type 2 diabetes prevention has been shown to be even more effective than taking medication and has a long-term beneficial effect on your health.
Below are 6 lifestyle modifications you can implement to reduce your risk of developing Type 2 Diabetes:
- Making healthy food choices
This will help to decrease the kilojoules (energy) you consume each day and can help you to lose weight. Dietary surveys have shown that Australians eat too many discretionary (junk) foods which are very high in energy and provide very few nutrients such as biscuits, cakes, chocolate, pastries, soft drink and most take away foods. Other people might have a healthy diet but eat too much. Eating large portions of food, even if it is healthy will still increase your weight if your body doesn’t need this extra food.
2. Regular Physical Activity
Exercise or physical activity is important and being physically active can help you:
- Keep a healthy weight or lose weight
- Reduce cholesterol and blood pressure
- Reduce stress and tension
- Increase muscle strength and bone mass
- Improve circulation
- Improve mood, sleep and mental activity
- Keep blood glucose levels in target range
3. Drink Water as Your Primary Beverage
Sugary drinks have been associated with an increased risk of developing diabetes. Try swapping soft drink, iced tea drinks, flavoured waters and fruit juice with water, tea, coffee or plain mineral or soda water. In moderation, diet beverages may be a good alternative also.
4. Maintain a healthy weight
Carrying excess weight is the single most important cause of type 2 diabetes. The good news is that you don’t need to lose a lot of weight to make a big difference – losing just 7-10% of your current weight can reduce your chances of developing type 2 diabetes by half.
5. Quit Smoking
Smoking doubles your risk of cardiovascular disease. You can significantly improve your health by quitting. Quitting at any age will benefit your health but the earlier you stop the more you gain.
6. Eat a High Fibre Diet
Studies have shown that a diet that is high in fibre can help to reduce the risk of diabetes. To increase the fibre in your diet, choose wholegrain breads and cereals such as heavy seed breads, oats and brown rice instead of white bread, refined cereals or sweet biscuits. Fruits and vegetables are also a good source of fibre, aim for 2 serves of fruit and 5 serves of vegetables each day.
AB Health and Fitness is pleased to offer the Life! program, a FREE preventative health initiative that helps you reduce your risk of type 2 diabetes and cardiovascular disease. This program gives you the motivation and support needed to make and maintain positive changes and to adopt healthy behaviours and a more active lifestyle and in addition to this every eligible participant is given a 5 month membership to AB Health and Fitness.
To see if you are eligible take the eligibility test below or send us an email info@ab-life.com.au
