Prevent type 2 diabetes through healthy living

Posted on January 25, 2018 by Sarah Pragnell

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While type 1 diabetes is often diagnosed in childhood and rarely appears in those over the age of 40, type 2 diabetes can develop at any stage in life and, with increasing rates of obesity, it is not just limited to grown adults, but is becoming more and more common in young adults.

Type 1 diabetes is the result of the pancreas no longer being able to produce insulin, whereas those with type 2 diabetes are still able to create insulin, but not enough.

Once thought to be irreversible, type 2 diabetes can be prevented, managed,and even cured through diet and exercise.

Studies have shown that diets high in fibre are linked to lower risk of developing type 2 diabetes. There are two types of fibre: soluble and insoluble. You can find soluble fibre in foods such as oats, nuts, beans, fruits, and vegetables.

Research has also shown that those who undertake a Mediterranean diet can reduce their risk of developing diabetes by 83%*. The Mediterranean diet includes high intakes of fruit and vegetables, replaces animal fats with monounsaturated fats such as olive oil, reduces red meat consumption in favour of fish and poultry, and suggests limiting dairy product consumption.

The World Health Organisation attributes 27% of diabetes to physical inactivity. To prevent diabetes and a number of other diseases, the WHO recommends a minimum of 150 minutes of aerobic exercise in a week. However, aerobic exercise may not be the only answer to preventing diabetes, as strengthening and conditioning activities can also provide protection from developing diabetes.

* https://www.nhs.uk/news/diabetes/mediterranean-diet-curbs-diabetes/

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