Eat more of this and sleep more…7 ways to protect against deadly type 2 diabetes
DIABETES is a life-long condition that affects around 3.5 million Brits.
It's a condition caused by high levels of glucose - or sugar - in the blood, but it is avoidable.
Glucose levels are so high because the body is unable to properly use it.
In people diagnosed with diabetes, their pancreas doesn't produce any insulin, or not enough insulin.
Insulin is a hormone typically produced by the pancreas and allows glucose to enter the cells in the body, where it's used for energy.
While type 1 diabetes, is an auto-immune disease that can't be cured or prevented, type 2 is linked to lifestyle factors, namely obesity.
Type 2 diabetes accounts for between 85 and 95 per cent of all cases of the condition, according to Diabetes UK.
It develops when the insulin-producing cells in the body are unable to produce enough insulin.
Those who are obese, eat a poor diet, drink more and are over 40 are at greater risk of the condition.
Here's how you can reduce your risk...
1. Get more exercise
You've heard it over and over again, but exercise is a vital part of a healthy lifestyle.
Studies have shown that those who exercise more have better levels of insulin sensitivity, meaning your cells don't have to produce as much for your body to use.
If your body becomes less insulin sensitive, or even insulin resistant, then you're more at risk of diabetes.
You should be aiming for at least 30 minutes of exercise five days a week, health bosses say.
A mixture of metabolic exercise, such as running or cycling, combined with two sessions of strength training is the most effective way to remain healthy.
Regular exercise can reduce your risk of major illness like heart disease, stroke and cancer by up to 50 per cent, while also warning off mental illness and Alzheimer's.
2. Get enough sleep
It's hardly surprising, given our busy lifestyles, that many of us aren't getting enough sleep.
We should be aiming for between seven and nine hours a night, but it's easy to let that slip every now and then.
A lack of sleep is associated with eating more unhealthy food, getting less exercise and a higher risk of type 2 diabetes.
Experts from Toho University Graduate School of Medicine in Japan recently discovered that losing just one night's sleep was enough to increase your risk of diabetes.
In tests on mice, those who were sleep deprived for six hours had higher levels of fat and glucose (sugar) in the liver and higher blood sugar levels.
High fat levels in the liver are associated with with insulin-resistance, or the body's inability to process the hormone properly.
Insulin-resistance is one of the first markers for type 2 diabetes.
3. Less carbs, more fat
A recent study found that replacing carbohydrates with unsaturated fats could improve insulin sensitivity in some people.
The 2012 study looked at how different fad diets impacted insulin sensitivity in adults with high blood pressure.
It concluded eating a diet low in carbs and high in unsaturated fats for six weeks may reduce the risk of diabetes.
Especially when compared to a high carb diet or a diet that replaces some carbs with protein.
High blood pressure is a risk factor for the disease.
4. It's all about the fibre
WHAT YOU NEED TO EAT TO GET ENOUGH FIBRE IN YOUR DIET
There are two different types of fibre that you need to be including in your diet, soluble and insoluble.
Soluble fibre dissolves in water in your digestive system and is thought to help lower your cholesterol levels as well as keep you regular.
Foods high in soluble fibre include oats, barley, rye, bananas, apples, root vegetables and linseed.
Insoluble fibre doesn't dissolve, instead it passes through our gut without being broken down to help other foods move through your digestive system.
In other words, it aids in digestion.
Foods rich in insoluble fibre include wholemeal bread, bran, cereals, nuts and seeds.
Fibre is a vital part of any diet, you need to be eating enough to lose weight and prevent disease.
Eating a diet rich in whole grains, fruit and vegetables will help ensure you are eating the right amount of fibre every day.
Soluble fibre is the fibre that comes from plants.
The body cannot break it down properly, so it doesn't contribute to spikes in our blood sugar levels like refined carbs do.
It also delays how long it takes for the food to move from the stomach to the small intestine, and some studies have suggested that may also help lower blood sugar levels.
5. Try fasting
The effect of fasting on your risk of diabetes is somewhat unclear.
Some studies have suggested that fasting can increase your insulin sensitivity, therefore decreasing your risk of the disease, while others have said the opposite.
A 2014 review investigated how intermittent fasting affected overweight and obese adults.
The were asked to reduce their calorie intake by 75 per cent for one to three days, alternating between fasting days and normal eating days.
Experts found that intermittent fasting reduced insulin resistance, but had no impact on blood sugar levels.
But a study this year found fasting every other day could increase your risk of type 2 diabetes.
Evidence from the European Society of Endocrinology suggests it may damage the pancreas to impair insulin levels in the body, the hormone responsible for regulating sugar in the blood.
Experts from the University of Sao Paulo in Brazil looked at the effects of fasting every other day on rats over a three-month period.
The rodents' weight and food intake did decrease over that time, as was expected, but the amount of fat around their belly actually increased.
6. Probiotics
Studies have suggested that probiotics, or omega-3 fatty acids, can improve insulin sensitivity.
Probiotics, or levels of good bacteria in the gut, are even thought to help us lose weight.
They are often added to yoghurts or taken as food supplements that are thought to help restore the natural balance of bacteria in your gut.
However, there is still some debate about how beneficial they are to our health.
A 2010 study that compared the views of nine European clinicians found they agreed that certain probiotics were effective in reducing diarrhoea, IBS and digestive problems.
They have also been found to help boost our sensitivity to insulin.
But it is still a relatively new area of medicine, so more research is needed in the long run.
7. Magnesium
Magnesium is a vital nutrient for the body.
It helps regular nerve and muscle function, blood sugar levels and blood pressure.
Keeping blood pressure and blood sugar levels in check is important in the fight against diabetes.
Some studies have suggested that a magnesium supplement can also help improve insulin sensitivity.
Foods rich in magnesium include avocado, nuts, legumes, dark chocolate and whole grains.
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