‘World Diabetes Day‘ has officially arrived. Here at Focus Fitness UK we feel that it is only fitting that we release a blog post explaining the most effective ways to help prevent the onset of the common condition. 3.8 million people in the UK suffer from the condition, which is 9% of the adult population!
Diabetes is split into two types: Type I is often genetically inherited and is a result of the pancreas’s inability to prodcuce any insulin. Whereas, Type II is more common and is generally triggered by poor diet control and can occur as a result of obesity. Poor glucose (sugar) intake can result in one having to take regular medication to help control drastic fluctuations in blood sugar level. And also to help control many other symptoms such as the feeling of tiredness and thirst. Here, you can find 60 ways to lower your blood sugar levels naturally.
However, Focus Fitness UK is here to present 5 ways to help reduce the risk of diabetes and instead keep on the right path to a healthy and balanced lifestyle:
5. Drink coffee!
Based on recent studies, the drinking of coffee on a daily basis can help reduce the risk of type II diabetes by 8-54%. This is because coffee contains micronutrients called polyphenols. Other foods containing polyphenols are dark chocolate and cocoa powder. Polyphenols are packed with antioxidants and other potential health benefits. Thus, these micronutrients can help protect against the onset of diabetes, so drink up!
4. Cut processed foods.
It is a good thing to minimize the consumption of processed (packaged) foods. Such foods are high in vegetable oils, refined grain, sugar, and additives. Therefore, you are significantly reducing risk of diabetes by avoiding them altogether. Studies have also shown an improvement in glycaemic control and blood lipids in patients with diabetes who refrain from the consumption of processed foods.
3. Monitor your food portions.
It is important to balance your meal sizes carefully. Consuming too much food at one given time has been proven to increase blood sugar levels leading to an increased risk of diabetes. Practice portion control in your daily meals and you may help to prevent the onset of diabetes. If left uncontrolled, diabetes will inevitably change your portion sizes for you.
2. Track your food intake.
200 million people are using ‘Myfitnesspal’ for a reason! Track your daily food intake to see how much sugar you are consuming. And see which foods in your meals are causing spikes in your blood sugar levels. You can do this by monitoring how much sugar (in grams) you are consuming on daily basis.
1. Train! Train! Train!
Regular exercise significantly increases insulin sensitivity in the cells. So, less insulin is required to keep the blood sugar levels under control. In one study on the effect of exercise on prediabetic adults, participants engaging in moderate-intensity exercise showed a 51% increase in insulin sensitivity. Participants engaging in high-intensity exercise showed a massive 85% increase in insulin sensitivity.
So there you have it. Follow these tips and you should be on your way to a healthy diabetic free way of life, just remember: coffee, no to processed, portion sizes, track and train! Learn how to prevent your chances of diabetes this World Diabetes Day!
Written by Daniyal Siddiqui