‘My health my responsibility’ is the drive behind my commitment to change my life and change it for good.

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Events, good or bad will happen in our lives but still a personal decision either to let it kill you or make you strong.

Fresh Food, best friend. ©ekatotoFresh Food, best friend. ©ekatoto

 
By eating healthily, losing weight (if you’re overweight) and exercising regularly you may be able to keep your blood glucose at a safe and healthy level.

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:

  • diet
  • weight
  • level of physical activity

Running outdoor. ©ekatotoRunning outdoor. ©ekatoto

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).

At the gym. ©ekatotoAt the gym. ©ekatoto

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
Home made meal. ©ekatotoHome made meal. ©ekatoto
Diabetes can have serious health consequences, including heart disease and blindness. But with careful management you can reduce your risk.

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