Making simple, but healthy changes in your lifestyle is of a great importance since it can significantly reduce your risk of developing diabetes.
Regular physical activity plays an important role in preventing diabetes. According to the results of 10 studies conducted by a research team at the Harvard School of Public Health in the US, people who regularly exercised at a moderate intensity had a 31% reduction in their risk of type 2 diabetes, compared with those who were sedentary. And people who walked briskly for at least 2½ hours every week were at 30% lower risk to develop type 2 diabetes compared to those who hardly walked at all.
Just do it The Department of Health suggests adults do at least 150 minutes of moderate intensity activity each week. This could be five half-hour sessions, or 15 bouts of 10-minute activity during the week.
Don’t stay seated
According to Australian studies there is strong correlation between watching TV and leading sedentary life with an increased risk of high blood glucose levels. However, two recent studies showed that interrupting prolonged periods of sitting (even for a minute or two every 20 to 30 minutes) can improve insulin sensitivity and glucose tolerance.
Just do it Get up to walk around the office every 20 minutes or jump up to do some exercises every ad break while watching TV.
Watch that waistline
Women who have a waist measurement of more than 80cm (31.5in) and men whose middles measure more than 94cm (37in) are at much more likely to have diabetes. Fortunately, losing just 5–10% of your weight with the help of healthy lifestyle changes can reduce your risk of getting diabetes by up to 60%.
If you smoke – stop
We are all aware that smoking can lead to heart disease and cancer. But what most people aren’t aware that it can also increase your diabetes risk. Studies have found that smokers are more insulin resistant and have a higher risk of developing type 2 diabetes than non-smokers. A study that compared more than 4,000 male smokers with men who had never smoked showed those who were smoking 20 cigarettes a day more than doubled their diabetes risk.