Over 4 million people in the UK are living with diabetes, with an estimated 6 million at risk of developing type 2.
But what is diabetes? This common condition means that your body doesn’t produce enough insulin or doesn’t use it properly, so the glucose in your body can become dangerously high. However, with diet, exercise and lifestyle changes to manage diabetes, you can lower your risk.
Know your risk
Your age, ethnicity and obesity could all increase your chance of developing diabetes. Knowing whether you are at risk is the single most important thing you can do for your health, as it allows you to take charge and make fundamental lifestyle changes to manage diabetes.
How to lower blood sugar naturally
Losing weight and making changes to your diet are the single biggest ways to lower diabetes and even send it into remission.
If you’ve been diagnosed with prediabetes and want to know how to lower blood sugar naturally, putting together a diet plan to reduce type 2 diabetes risk can have a big impact on your overall health.
Staying hydrated and cutting back on salt can help your kidneys filter excess sugar from your urine. Still or carbonated water is best, but if you prefer tea or coffee, make sure it’s unsweetened, and choose semi-skimmed or skimmed milk.
Eating lots of fresh, frozen, or canned fruit and vegetables will help you get your 5 a day and could reduce your risk of diabetes. Choose apples, berries and green leafy veg such as spinach and kale. It’s good to reduce your carb intake, but don’t skip fruit or healthy high-fibre wholegrain carbs. Instead, cut out cakes, biscuits, fried foods, and sugary drinks, and try healthy snacks such as dark chocolate, hummus, or plain popcorn.
Lifestyle changes to manage diabetes
Alongside changing your diet, there are several key lifestyle changes you can make to help you manage your diabetes.
Smokers are at particularly high risk and up to 40% more likely to develop diabetes or other serious health issues, including kidney disease, circulation issues and retinopathy.
Stopping smoking is the best thing you can do if you’re managing diabetes, and smoking cessation help is widely available.
Alcohol is another lifestyle risk factor that can cause hypoglycemia or low blood sugar and affect your weight.
You don’t have to cut back on alcohol completely, unless advised by your healthcare professional, but you should stick to the recommended guidelines. There are plenty of alcohol free choices available, so you can manage your diabetes and still enjoy yourself.
Exercise tips for controlling diabetes
Getting regular exercise is essential for good health. From maintaining weight to improving memory and lowering blood sugar, being active is one of the keys to managing your diabetes. The NHS recommends taking 150 minutes of moderate exercise every week, including walking, cycling and strength training.
These exercise tips for controlling diabetes will make it easy for you to build movement into your day-to-day routine.
Go dancing or attend a Zumba class Try your local Park Run or the NHS Couch to 5k programme Always take the stairs instead of the lift Grab some heavy cans or water bottles and try squats, lunges, press-ups, and planks Walking the dog? Go for a longer walk at a faster pace Get off the train or bus one stop earlier and walk to work Take steps and move whenever you can: in the office, in front of the TV or walking around your garden Go to the park and play football or frisbee
Prevention is key
Ultimately, the best way to lower your risk of diabetes is to take steps now to maintain good blood sugar control. Knowing how to lower blood sugar naturally through exercise and sticking to a diet plan to reduce type 2 diabetes risk is the best way to manage your risk, get active and enjoy a healthier lifestyle.
FAQs
Can I eat carbs with diabetes?
Putting together a diet plan to reduce type 2 diabetes risk isn’t as difficult as you might think. Include plenty of plant-based options and healthier high-fibre carbs, while cutting back on salt, red and processed meats and unhealthy fats. Cut down on sugar by swapping fruit juices and sugary drinks for water or unsweetened coffee and tea.
What exercise should I take with diabetes?
Exercise tips for controlling diabetes include walking, swimming and strength training. Aim for 150 minutes a week and try a Park Run, Zumba class, taking the stairs or a spot of vigorous gardening.
Where can I get help to manage my diabetes risk?
At More than Diabetes we have high-quality information on managing your risk and making all-important lifestyle and diet changes.
