5 tips on preventing diabetes

November 15, 2015  12:50

It is thought that up to 80 per cent of cases of Type 2 diabetes can be delayed or prevented by making simple lifestyle changes, according to Professor Wasim Hanif, clinical director in diabetes at University Hospital Birmingham.

He said: 'It is widely acknowledged that a better lifestyle can help keep Type 2 diabetes at bay, and in some case, even reverse symptoms. 

'While there is undoubted support for maintaining a healthy weight, exercising regularly and eating well, below are some lesser known.

He shares five tips for delaying the onset of the disease:

1. Keep the coffee

One of the first things most of us do on waking in the morning is reach for a coffee to get us started.

What many do not appreciate is that as well as boosting our alertness and concentration coffee can also help protect against Type 2 diabetes. 

Published research has concluded that long-term coffee consumption is associated with a statistically significantly lower risk of Type 2 diabetes, with three to four cups a day associated with an approximate 25 per cent lower risk compared to consuming none or less than two cups per day. 

2. Catch up on some sleep

There is growing evidence that too little sleep can affect hormones and metabolism in ways that may promote diabetes.

A study of the sleeping habits of 522 people found those losing sleep on weekdays were more likely to develop obesity and diabetes.

Experts also believe that chronic sleep deprivation may lead to elevated levels of the stress hormone, cortisol. 

Elevated cortisol may in turn promote insulin resistance, in which the body can't use the hormone insulin properly to help move glucose into cells for energy.

3. Don't miss meals 

While Type 2 diabetes is commonly associated with obesity, skipping meals does not help with weight loss. 

If you're concerned about developing Type 2 diabetes there are a few simple dietary changes that can help.

Increasing the amount of fibre in your diet and reducing your fat intake, particularly saturated fat. 

Small modifications such as swapping white bread, rice and pasta for wholemeal versions and choosing low-fat spreads and vegetable oil can help.

4. Spice it up

Research has suggested that some common dried herbs and spices may help block the inflammation compounds (known as polyphenols) believed to drive diabetes.

Something as simple as cinnamon in porridge or a sprinkling of spices on your pasta may help prevent Type 2 diabetes.

5. Soak up some sun

Increased vitamin D levels have previously been associated with a reduced risk of Type 2 diabetes and a large scale study is currently underway in the US to investigate the theory.

Enjoying the rays safely can help provide the associated health benefits without unduly raising the risk of skin cancer.

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