Events, good or bad will happen in our lives but still a personal decision either to let it kill you or make you strong.
if you’re at risk of developing type 2 diabetes, the first step is to look at your diet and lifestyle, and make any necessary changes.
Three major areas that you’ll need to look closely at are your:
- level of physical activity
Being physically active is very important in preventing or managing type 2 diabetes.
For adults who are 19-64 years of age, the government recommends a minimum of:
- 150 minutes (2 hours and 30 minutes) of “moderate-intensity” aerobic activity, such as cycling or fast walking, a week, which can be taken in sessions of 10 minutes or more, and
- muscle-strengthening activities on two or more days a week that work all major muscle groups (legs, hips, back, tummy (abdomen), chest, shoulders and arms).
An alternative recommendation is to do a minimum of:
- 75 minutes of “vigorous-intensity” aerobic activity, such as running or a game of tennis every week, and
- muscle-strengthening activities on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).
Increasing the amount of fibre in your diet and reducing your fat intake, particularly saturated fat, can help prevent type 2 diabetes, as well as manage the condition if you already have it. You should:
- increase your consumption of high fibre foods, such as wholegrain bread and cereals, beans and lentils, and fruit and vegetables
- choose foods that are low in fat.
- choose skimmed and semi-skimmed milk, and low fat yoghurts
- eat fish and lean meat rather than fatty or processed meat, such as sausages and burgers
- grill, bake, poach or steam food instead of frying or roasting it
- avoid high fat foods, such as mayonnaise, chips, crisps, pasties, poppadums and samosas
- eat fruit, unsalted nuts