It's just passed the half way mark of National Diabetes Week, so what better time for us to help you reduce your risk of type 2 diabetes than NOW! Check out it out below - we have some facts, suggestions & simple changes you can make to reduce your risk and tips for staying on top of your health.
Are you at risk of type 2 diabetes?
- Represents 85 - 90% of all cases of diabetes.
- One person is diagnosed every 5 minutes.
- Usually seen in adults over the age of 45 but it is increasingly occurring at a younger age.
5 ways to prevent diabetes
One in four adult Australians has diabetes. Even more have it and don’t know it.
Reduce your risk with these simple lifestyle tips:
- Eat a balanced diet.
- Be physically active.
- Maintain a healthy weight and waistline.
- Avoid smoking.
- Limit your alcohol intake.
Stay on top of your health
1. Maintain a healthy waist line
Measuring your waistline is a great way of checking your risk for a number of diseases including diabetes. In general: women should aim for a waist circumference less than 80 cm. Men should aim for less than 94 cm.
If you notice your waistline expanding, try these simple tips to manage your weight:
- Replace takeaway and snack foods with fresh fruit, vegetables and wholegrain breads and cereals
- Consume less alcohol
- Exercise for 30 minutes at least a few times every week
- Introduce more movement into your day
- Try to accumulate 30 minutes of walking daily
- Aim to drink at least 1.5 litres of water per day.
2. Reduce your risk with physical activity
You can reduce your risk of type 2 diabetes by up to 60% by making healthy food choices, being more active and maintaining a healthy weight.
Try these exercise tips to get more active:
- Be realistic about your current level of fitness. If you are a beginner, select a gentler exercise to start with and work your way up.
- Choose at least a couple of activities to help keep you interested. You may get bored and lose motivation if you only have one form of physical activity.
- Don’t choose an outdoor activity if you are bothered by weather extremes such as heat or cold.
- Don’t pick an activity solely because you think it would be ‘good’ for you. Enjoyment is the key to sticking to your plan.