TODAY (November 14th) marks World Diabetes Day (WDD) and this year the International Diabetes Federation is promoting healthy living and diabetes as its theme to combat this worldwide problem.
The campaign is being backed by all major health organisations to draw attention to the health issues especially attributed to Type 2 Diabetes and to keep the disease firmly in the public spotlight.
Here in Grays local health expert Helen from Viva Pilates/Kick Start Fat Loss feels it’s important for everyone to get involved and help prevent future generations from getting it.
“Type 2 Diabetes is on the rise and it’s only through a shared effort and responsibility that we can get the numbers to fall. Healthy living and exercise is still the best way to treat and prevent Type 2 Diabetes and all the health complications associated with it.”
“The number one cause of amputations in the UK is diabetes and it’s also the number three cause of blindness not to mention heart disease, kidney disease and strokes.”
“It’s crucial to start to reverse the tide and prevent diabetes from affecting more people this way.”
Helen is happy to talk to anyone who has been diagnosed with Type 2 Diabetes recently and offer some free advice on the positive changes they can make to their life starting today. To get in touch email Helen at email@example.com
Here are Helen’s Top 10 tips to keeping Diabetes at bay!
1. Eat more non-starchy vegetables like broccoli, peppers, green leafy vegetables for example. Vegetables are nutrient dense and low in calories and don’t raise your blood sugar too greatly.
2. Don’t eat a lot of junk food that will be full of sugar and fat
3. Try to exercise for at least 30 minutes every day and this should be a mixture of cardio and resistance training to help push the glucose out of your blood into your cells.
4. Make sure you keep starchy foods to a minimum that have a high GI number such as white bread, white rice, pasta.
5. If you are overweight, try to lose weight as this will definitely help avoid and/or improve your Diabetes.
6. Make sure you get enough sleep. Sleep deprivation makes us all grump and more likely to eat rubbish so get at least 7 hours a night.
7. If you like eating fruit, watch that it isn’t always high in sugar and not so much in fibre. Apples are a better option as they are higher in fibre so harder to digest.
8. Try to eat more fish. Heart diseases is a big issue for people with Diabetes and it has been seen that even eating one portion of fish a week can reduce your risk.
9. Make sure you are eating the right kind of fats so avoid those margarine spreads and vegetable oils, look to try coconut oil, or extra virgin olive oil which are less processed.
10. Bring a bit of spice into your life. Spices are a great way to help your immune system and help in the battle to lower cholesterol, reduce heart disease, kidney problems and high blood pressure too through their healing properties.