We’re hearing a lot about type 2 diabetes reaching crisis point in the UK
Diabetes UK estimates up to 11.5 million people in the UK are at a high
risk of developing the condition. This statistic is backed up by
research published last year in the online journal BMJ Open, which estimates a third of adults in the UK are at the stage known as pre-diabetes. If you’re one of them, or think you might be, the main thing to know is
that pre-diabetes can be reversed. In fact, it only takes simple
lifestyle changes to cut your risk of going on to develop type 2
diabetes.
So what does the term mean?
An alarm bell for your healthAlthough it isn’t a medically recognised condition, pre-diabetes is a
term that’s used when a person’s blood glucose levels are higher than
normal, yet not high enough for the full diagnosis of type 2 diabetes.
Being told you have pre-diabetes serves as a warning that you’re at
increased risk of developing the condition. It has other health
implications, too – for example, it raises risk of cardiovascular
diseases such as heart attacks and stroke.
Here’s what you can do…If you’re diagnosed with pre-diabetes (sometimes called impaired fasting
glucose or impaired glucose tolerance) but don’t have any signs of type
2 diabetes, you’re likely to be seen every one to three years by your
doctor, depending on your blood sugar levels. Now’s the time to take
steps to reduce your risk of developing type 2 diabetes.
Take the Diabetes UK quizDiabetes UK is encouraging people to find out their level of risk of
developing type 2 and whether they have pre-diabetes. There’s a quick
‘Know your risk’ quiz on Diabetes UK’s website (diabetes.org.uk/risk),
or you can check at your pharmacy or GP surgery. If you do discover
you’re at risk, it means you’ll be able to get support and regular
check-ups from your doctor.
Measure your waistThe biggest risk factor for developing type 2 diabetes is being
overweight. The latest figures show that 57% of women and 67% of men in
the UK are overweight or obese, yet many people still have little or no
idea of what’s classified as being overweight. That’s why it’s important to know your waist measurement. Put a tape
measure around your middle (about the level of your belly button) and
check yours today. Women should maintain a waist measurement that’s no
more than 80cm (31.5in). For men, it should be no more than 94cm (37in),
and for South Asian men, no more than 88cm (35in).
Shift 5–10% of your body weightIf you’re at risk, you don’t need to lose a huge amount of weight to
make a difference. By shifting just 5–10% of your body weight (that’s
5–10kg or 11–21lb if you’re 100kg or 15½st) you can reduce your risk
of type 2 diabetes, as well as heart disease and stroke by lowering your
blood cholesterol, blood pressure and blood sugar levels. In fact, every kg of weight lost is associated with a 16% reduction
in risk and it’s been shown that weight loss of at least 5–7% is
effective for type 2 diabetes prevention.
Losing weight takes timePeople often look for a magic solution to help them lose weight
rapidly. You’ll probably read claims that cutting out whole food groups
or only eating ‘superfoods’ will do the trick. But there’s simply no
evidence that people who follow these trends keep their weight off, nor
that there’s any link to the prevention of type 2 diabetes. The best diet and exercise plan is one you enjoy (so it’s easier to
stick to). There’s no need to ban any foods – it’s the total number of
calories consumed that matters. This is basically the Healthy Food Guide
ethos, which is why our recipes are designed to be part of your
long-term eating plan. Visit our diet planner to get started. And, remember, it’s important to increase the amount of exercise you do, too click here for ideas.
How to stay motivatedSome people find it helps to join a weight-loss support group, while
others use an app. The key is to set realistic targets. If you hit a
plateau, think about changing your exercise routine, setting a new goal
or trying new foods. If you have a ‘bad’ day, make a decision to start
again. Keep your eye on your goal and remember, losing weight and
keeping it off will reduce your risk of type 2 diabetes and help to
improve your overall health.
