5 methods to lower your risk of diabetes

Although no-one completely understands the causes of diabetes, if you control the risk factors, you can reduce your chances of getting it.

1. Lose weight

2. Increase your exercise level

3. Stop smoking

4. Eat healthily

5. Cut back on alcohol

Information about diabetes

In the UK, 4.5 million people are believed to have diabetes. An additional 1.1 million individuals may have diabetes but are undiagnosed.

Type 2 diabetes, the curable kind of the disease, accounts for 9 out of 10 of these cases.

Despite the fact that we do not yet understand the causes, there are a lot of factors that can raise your risk of having type 2 diabetes; thus, by making little changes, you can minimise your risk.

1. Shed pounds

Simply said, losing weight will significantly lower your risk of developing type 2 diabetes.

It's time to consider about reducing back if you are overweight or obese because 80% of persons with diabetes are overweight.

Your waist size is a reliable gauge. You should start considering trimming back if you are more than 31.5 inches (80 cm) for a lady and 37 inches (94 cm) for a guy.

2. Increase your degree of activity

It should go without saying that increasing your exercise time can improve your mood and aid in weight loss.

Exercise can lower your risk of developing by up to 64%, according to research, therefore it is supported by facts.

For advice on some workouts that are suitable for you, consult your doctor.

3. Quit smoking.

Most people are aware of the connection between smoking and cancer, but fewer are aware of the connection between smoking and diabetes.

Smoking has been shown to raise blood pressure, which is known to be a major factor in the development of diabetes.

4. Eat healthily

A diet that is low in fat, sugar and salt and contains a lot of fruit and veg will reduce your cholesterol levels – a simple way to reduce your risk of diabetes.

Studies published in 2009 revealed that eating processed meat ups your risk of diabetes by 40% and more recent research has shown that vegetarians are a third less likely to suffer from heart problems, a stroke or diabetes.

5. Drink less alcohol

Alcohol use might aggravate the circumstances that lead to diabetes.

Because alcohol primarily consists of empty calories, it can raise your chances of gaining weight. For instance, a pint of beer can be compared to a bar of chocolate.

As a side consequence of diabetes, chronic pancreatitis is one ailment that can result from heavy drinking.

There is nothing wrong with a little alcohol used in moderation, but excessive alcohol consumption can most definitely increase the risk of type 2 diabetes.

What next?

Get checked out: Type 2 diabetes is, by and large, a condition that affects people over the age of 40, so it’s important to get a check up from your doctor.

They can advise what sort of risk you have and what action, if any, you should take.