Up to five million people in England are at risk of developing type-2 diabetes, according to new data from Public Health England.
We all know that type-2 diabetes is closely linked to diet and obesity. So how can you and your family manage or even better prevent this epidemic?
Here are my eight natural lifestyle and dietary strategies you and your family can use on a daily basis:
1. Exercise daily
Lack of exercise is clearly established risk factor in the development of diabetes. Experts are recommending at least 4 hours of exercise per week, I say couple of hours every day – walking, swimming, gardening, dancing, cycling, whatever you fancy.
2. Choose low glycemic load carbohydrates
Glycaemic Load (GL) measures how quickly glucose enters into a bloodstream from certain type and amount of food. Opposed to Glycaemic Index (GI) which only measures the type of food but not amount eaten.
I recommend choosing carbohydrates with low GL – most vegetables such as spinach, peppers, radishes, tomatoes, fennel etc., small amounts of starchy vegetables such as carrots, pumpkin or sweet potatoes, small amounts of fruit such as blueberries, cherries or apple, and grains such as brown rice or oats. Cut on foods with high GL such as white bread, pasta, cakes, biscuits, chips, sweets, sweetened yoghurts, alcohol, jams, cereals or fruit juices.
3. Make sure you are eating enough protein, fat and fibre
Include protein, fat and fibre with every meal. For example humous with carrot or cucumber sticks, egg and avocado dip and red peppers for snack or piece of fruit with some nuts and seeds.
This simple technique slows down the release of glucose into your bloodstream.
Good sources of protein include chicken, lamb, fish, eggs as well as vegetarian sources including beans and pulses.
Good sources of fat include monounsaturated fats such as olive oil, nuts and seeds as well as Omega 3 fatty acids found in oily fish, nuts and seeds.
Water soluble fibre can be found in oats, legumes, most fruit and vegetables.
4. Up your antioxidants and anti-inflammatory foods
High levels of glucose in our blood are very damaging, leading to inflammation and oxidation. Therefore a diet high in antioxidants and anti-inflammatory foods is very important. Include foods on daily basis such as mackerel or wild salmon, green leafy vegetables such as broccoli, kale or spinach and dark coloured fruit such as blueberries, blackberries or beetroot. Cut the amount of refined and processed foods as these are also both inflammatory and pro-oxidative.
5. Add chromium to your diet
Chromium has been shown to decrease fasting glucose levels, improve glucose tolerance and lower insulin levels. You can supplement with chromium but always consult with your practitioner first.
6. Spice it up with cinnamon
Cinnamon has shown in some studies a positive effects on glucose management. There is no harm in adding this warming spice to your morning porridge, smoothie, curry or your beloved crumble.
7. Up your mineral levels
Magnesium, manganese and zinc are all essential cofactors involved in glucose and insulin control. Foods high in these minerals include green leafy vegetables, nuts and seeds, lentils or beans.
8. Optimise your vitamin D levels
Vitamin D has been shown to improve insulin sensitivity and plays a role in decreasing inflammation associated with diabetes. Make sure you and your family gets plenty of sun, eat plenty of vitamin D-rich foods such as salmon, tuna, eggs, liver, cheese or butter. For more on vitamin D read here.
Is diabetes running in your family, are you concerned about your family members being at risk of diabetes? There is plenty that can be done to prevent this debilitating illness. Don’t delay, start right now by accepting my invitation for a FREE HEALTH ASSESSMENT where I will evaluate you or your family member’s health and give you my top three strategies that you can implement immediately.
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