The NHS estimates that around 5 million people in England are currently at risk of developing Type 2 diabetes.  It’s a huge contributor to preventable sight loss in people of working age, heart attacks, strokes and kidney failure, as well as leading to around 100 amputations a week and 20,000 early deaths a year.  But unlike Type 1 Diabetes, the development of Type 2 can be avoided through preventative measures, of which there are many little ones that can be incorporated into everyday life.

Eating consciously

• about 10 mins before a meal drink a glass of water, this will help you to feel less hungry whilst eating
• use smaller plates to dish up a meal, encouraging smaller portion sizes
• enjoy your meals away from distractions, such as television which can distract from being conscious of how much you’ve eaten
• keep the serving dishes away from the table, you will be less likely to reach for seconds, and more aware of the fact if you get up for them
• eat more slowly and give your stomach time to feel full. It often takes the body around 20 minutes to feel full after having eaten
• try to ensure that at least half of your meal is made up of vegetables
• half a dessert with a partner or friend
• keep a water bottle on you throughout the day. Water is great for curing hunger pangs and will also keep you hydrated, helping you to stay feeling fresh
• make a list of the things you need from the supermarket before you go and stick to it
• eat a handful of nuts or some fruit before heading out for the weekly shop, to avoid feeling hungry and tempted in the supermarket
• read the nutritional labels on food packaging, you may become aware of a higher salt content for example than you had imagined, which might influence your purchasing decisions in the future
• read a book instead of unwinding with television, if you’ve seen a trailer for a film coming out that you think looks good, see if it’s based on a book. You’re much less likely to snack whilst holding a book and hopefully if you’re enjoying the story, you’ll be distracted from thinking about snacking
• if you find yourself mindlessly opening the fridge or snack cupboards, pause and consider if you’re actually hungry or just grazing

Moving around

• listen to upbeat music whilst doing chores and cooking dinner, you’ll likely find yourself dancing along, and feel good songs are great mood boosters
• try some YouTube workouts and/or yoga, there are many for all ages and stages. They’re free, varying lengths, and often presented by professionals, who will talk you through particular moves and their benefits
• walk about whilst your on the phone. A 20 minute phone call can lead to over 1000 steps, a 1/10 of the daily recommendation (10,000 steps)
• whilst waiting for the kettle to boil or the toaster to pop, strengthen your muscles by doing some squats or arm stretches

Further resources and reading:

Can you reduce the risk of diabetes? | Diabetes UK

Diabetes: Reduce Your Risk of Getting It | NHS