Exercise, good sleep, and zero carbs - how to beat diabetes with 21 easy tips
Diabetes cases have topped five million for the first time, with sufferers at risk of serious complications affecting the eyes, heart, kidney and limbs.
However, 90% have Type 2 diabetes and the good news is it can be relieved and sometimes even reversed with simple changes to your diet, lifestyle and outlook. Here we reveal 21 things you can do today that could put it on the back foot.
1. Lose weight
Losing weight is the best way to put your diabetes into remission and the sooner you lose weight, the better your chances will be.
Douglas Twenefour, head of care at Diabetes UK, says: “You are more likely to put your diabetes into remission if you lose a substantial amount of weight – 2st 5lb (or 15kg) – safely and as quickly as possible following your diagnosis.”
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2. Find a diet that works
Finding the right diet for you will take some research. Diabetes.uk recommends five diets on its website including a vegetarian diet or vegan diet and one that involves cutting down on carbohydrates.
Find a diet that cuts out carbohydrates (Getty Images)3. Start as soon as possible
People who have not had Type 2 for long are the most successful at reversing it, so it’s good advice to start a weight-loss diet as soon as possible after your diagnosis. Even if you don’t manage to reverse it, significant weight loss will help you minimise your symptoms.
4. Boost your gut bacteria
We’ve all heard of probiotics now and these bugs have been linked to your risk of Type 2 – and the more veg you eat, the better they are.
5. Consider fasting
Intermittent fasting or going without food for a set amount of time could help to reverse Type 2 diabetes. This type of regime has become more popular in recent years thanks to the 5:2 diet, devised by Dr Michael Mosley which he followed to reverse his own diabetes.
6. Exercise
In one study, people with diabetes were asked to walk 10,000 steps a day while slashing 500 calories from their daily diets at the same time. After six weeks, more than half had reached near-normal blood sugar levels without taking diabetes medication.
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7. Get more sleep
Studies suggest sleep deprivation increases high blood-sugar levels so make sleeping well a priority. Lack of sleep causes less insulin to be released after you eat while your body secretes more stress hormones, meaning insulin can’t do its job effectively.
8. Try the Mediterranean diet
A study published in the British Medical Journal found that eating plenty of fruit and vegetables, lean meat and fish, wholegrains, and nuts and pulses, could help you reduce your risk of developing diabetes by more than 80%.
Eating plenty of fruit and vegetables can help (Getty Images)9. Stop smoking
Smoking increases your risk of diabetes by 40%. And the more you smoke, the higher your risk.
10. Cut out sugary drinks
It’s not just fizzy drinks that contain lots of sugar, smoothies, fruit juice and the sugar you spoon into your tea and coffee can all make a difference. Sweeteners are a good alternative and should help you manage your cravings.
11. Stop snacking
Cut down on confectionery, biscuits, cakes, ice cream, desserts and sweet fruit. Reach for a few strawberries, a handful of nuts or a hard-boiled egg in between meals.
12. Watch your alcohol intake
Limit consumption to 14 units a week or less and avoid beer, cider, liqueur, alcopops and low-alcohol wines and beers.
13. Load up on veg
Including more fruit and vegetables in your diet is linked with a reduced risk of Type 2 diabetes. To reduce sugar intake, try to get more of your five a day from veg.
14. Stand up
Our metabolism slows down if we remain inactive. If you work from home, set a timer on your phone to remind you to stand up and move every hour.
15. Have a starch-free breakfast
Cereal and toast are full of starch but this increases glucose and insulin levels in the blood. Opt for yoghurt and berries, eggs and bacon, or a mushroom omelette.
Cut out sugary drinks and watch your alcohol intake (Getty Images)16. Ditch the sandwich
If you often have a sandwich, crisps and fruit, you could be ingesting 70g of carbohydrates at lunchtime alone. Try soup or some sardines.
17. Cut the carbs
Get into the habit of avoiding potatoes, pasta and rice. Opt for any meat or fish and fill up the plate with fresh or frozen veg.
18. Make a meal plan
You’re more likely to stick to a new way of eating if you make a meal plan. Eat natural foods such as fish, veg, eggs and dairy and avoid processed foods and drinks.
19. Avoid cheat days
Cheat days risk you undoing all the good work you’ve done so far. Remove trigger foods from the house and weigh yourself regularly.
20. Ditch diet drinks
A study showed people who have diet drinks are nearly 20% more likely to develop diabetes, possibly due to the artificial sweeteners, colourings and preservatives.
21. Eat at the table
We all know we shouldn’t eat in front of the telly but it could be bad for your health too. Focusing on food can help control blood sugar.
* It’s vital to check with your doctor before making changes to your diet, especially if you’re on medication.
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