Diabetes is a condition that causes a person’s blood sugar level to become too high. In this blog, our nutrition and wellness experts cover some of the key lifestyle tips to help in the prevention of diabetes, specifically Type 2 diabetes.
Know the risk factors and symptoms
Visit your doctor and talk to him or her about your family history, especially if you have any of the key symptoms such as excessive urination, excessive thirst, excessive hunger, and blurred vision, in case you witness any of these symptoms.
People who are at risk of developing diabetes should also visit the doctor for routine screening and diagnostic tests for Type 2 diabetes. These include:
- Women who have had a history of gestational diabetes.
- All adults aged 45 and above.
- Adults and children who are overweight or obese.
- People with a family history of diabetes.
Undertake regular exercise
Doing regular exercise has many health benefits. Staying physically active for at least 30 minutes daily by performing moderate exercises like running, riding a bicycle, walking, and swimming can help your health in the following ways:
- Helps you lose body weight.
- Helps lower your blood sugar.
- Helps you have a healthy heart.
Some simple exercises for beginners:
Maintain a healthy weight
As well as exercising, eating a balanced diet can help with the prevention of diabetes:
- Eat protein.
- Avoid ‘diet’ foods.
- Eat healthy fats.
- Avoid processed and junk food.
- Drink plenty of water.
- Eat healthy snacks.
Monitor your carbohydrates intake
Carbohydrates raise blood sugar level which can increase your risk of developing diabetes. The normal range of carbohydrates per day for a healthy person is between 225 and 235 grams.
To avoid consuming more than the required amount of carbohydrates per day, you can:
- Read nutrition labels.
- Measure serving sizes.
- Keep a food diary.
- Meet with a registered dietician.
Eating whole grain food may lower your risk of developing Type 2 diabetes because they are released slowly into the bloodstream to naturally manage blood sugar levels. Examples of whole grain food are:
- Brown rice.
- Millet.
- Oats.
- Brown bread.
- Wheat.
- Barley.
Ten foods you should eat every week to help maintain a balanced diet:
A balanced diet involves each of the following:
- Carbohydrates ( rice, potatoes, oats, pasta),
- Protein (lean meat, fish, eggs, chicken )
- Vegetables (leafy green vegetables),
- Fibre (fruits like paw-paw, tomatoes, broccoli)
- Fruits and vegetables
- Healthy fats
Taking into account the lifestyle changes listed above can greatly help you in the prevention of diabetes. If you would like some support with maintaining a balanced lifestyle, our nutrition and wellness experts are on hand to support you through positive dietary and exercises changes.
To find out more about our nutrition and wellness services, simply click here.