Preventing diabetes: Keeping yourself in good health

Although many people may be at risk of pre-diabetes and type 2 diabetes, the good news is that there is a lot that can be done to help. With the correct lifestyle changes, the progression to type 2 diabetes can be slowed down or even stopped from developing.

How to help yourself prevent type 2 diabetes

It is estimated that at least half of all cases of type 2 diabetes could be avoided if weight gain in adults was prevented.

Another, perhaps even more important measure, for helping to reduce the risk of getting type 2 diabetes includes increasing the amount of daily physical activity.

To enjoy a healthier lifestyle, try to include the following into your daily routine:

Ensure you eat a balanced diet and lose weight if you are overweight. Even losing a small amount of weight can make a big difference to your risk of getting type 2 diabetes. Change your eating habits to ensure that you eat a healthy diet at regular mealtimes:

• Reduce the amount of fat and added sugars in your diet
• Increase the amount of fruit and vegetables
• Increase your intake of fibre
• Increase the amount of your physical activity

Increase the amount of your physical activity

Regular exercise helps to reduce weight and lower the levels of glucose in the blood. Try to do 30 minutes of exercise such as walking, cycling or swimming at least five times a week.

It also helps to:

• Reduce your salt intake

Salt is found naturally in food, however adding too much to your food can mean that you put yourself at risk of high blood pressure.

• Stop smoking

Smoking increases the risk of cardiovascular disease, one of the complications of type 2 diabetes.