Type 2 diabetes prevention

I have a family history of type 2 diabetes and according to medical science, stand a greater chance of developing this myself as I get older. My Mother was diagnosed in her late 40’s and my Brother is also diagnosed as type 2 diabetic, so I am already bucking the trend.

Understanding what causes type 2 diabetes goes a long way to ensuring that you adopt a lifestyle that minimises the proven factors that can cause type 2 diabetes (not to be confused with type 1 diabetes).

Preventing type 2 diabetes

Preventing type 2 diabetes is far better than managing it and involves creating a healthy lifestyle that focuses on regular physical activity, a balanced diet, weight management, and maintaining overall good health. Here are some strategies that can help prevent type 2 diabetes:

1. Eat a balanced diet: Include a variety of vegetables, fruits (in moderation as these can spike blood sugars), whole grains, lean proteins, and healthy fats in your diet.

2. Limit your intake of processed foods, sugary snacks, and beverages.

3. Control portion sizes: be mindful of your portion sizes to avoid overeating. Use smaller plates and bowls to help with portion control.

4. Choose complex carbohydrates: opt for vegetable-based complex carbohydrates or whole grains such as brown rice, whole wheat bread, and oats instead of refined grains. Complex carbohydrates have a lower impact on blood sugar levels.

5. Limit sugary drinks and/or alcohol: avoid or minimise the consumption of sugary beverages like soda, energy drinks, and fruit juices. Limit your intake of alcohol and have 2-3 days without alcohol each week, if you are a regular drinker: opt for water, unsweetened tea, or infused water instead, ideally 2 litres of pure water daily for the average adult.

6. Be physically active: engage in regular physical activity for at least 150 minutes per week, or about 30 minutes a day, most days of the week. Choose activities you enjoy, such as walking, swimming, dancing, or cycling, and ones that raise your heart rate and change your breathing so that you puff a little. Exercise doesn’t have to be arduous or difficult unless you enjoy pushing yourself.

7. Maintain a healthy weight: If you are overweight or obese, losing a modest amount of weight can significantly reduce the risk of developing type 2 diabetes. Aim for gradual weight loss by making sustainable changes to your diet and increasing physical activity. Think lifestyle changes rather than short-term diet fixes. Diets that don’t look to re-educate your way of life often see the weight pile back on once you return to your old eating and exercise habits.

8. Limit sedentary behaviour: Minimise prolonged sitting or being inactive for extended periods. Take breaks from sitting and incorporate movement into your daily routine, such as stretching or walking – a 5–10-minute break every hour/couple of hours will make a big difference to your metabolism, lymphatic system, and digestion.

9. Quit smoking: Smoking increases the risk of various health conditions, including type 2 diabetes. If you smoke, seek help to quit, as it can improve your overall health.

10. Manage stress: Chronic stress can contribute to unhealthy behaviours and increase the risk of developing type 2 diabetes. Find healthy ways to manage stress, such as exercise, relaxation techniques, or engaging in hobbies.

I have a viewpoint that perhaps differs from others. Whilst there is a strong medical opinion that dis-ease such as type 2 diabetes is genetically inherited, I have an interest in epigenetics. In short, it is a belief (supported by scientific research) that certain family history dis-ease (not all and you should always seek professional medical advice) can be prevented through choosing healthy lifestyle habits.

What this means for me is that I am mindful of maintaining my blood sugars, an area that is strongly linked to the cause of type 2 diabetes and participate in regular and varied exercise.

Regulating blood sugars

The concentration of glucose in a person’s blood can increase after they have eaten a meal containing lots of carbohydrates, especially simple carbohydrates such as sugars, syrups, and refined carbohydrates such as white bread and pasta. The concentration of glucose in a person’s blood can decrease after a period of exercise or if they have not eaten for a long while. Glucose diffuses out of the blood into muscle cells and is broken down to release energy for muscle contractions.

If the blood glucose concentration rises too high, then cells can lose water. This may interfere with cell function and activities. If the blood glucose concentration falls too low, then body cells will not receive as much glucose and so will not be able to release so much energy in respiration. The concentration of glucose in the blood is regulated by the action of the hormones insulin and glucagon. These hormones are made in the pancreas and act on cells in the liver.

Having dysregulated blood sugars over a prolonged period of time creates a load on the endocrine system (hypothalamus, pineal gland, pituitary gland, thyroid gland, parathyroid glands, thymus, adrenal glands, and pancreas) and it is well known that type 2 diabetes is as a result of the pancreas not producing sufficient insulin to manage blood sugars. The endocrine system is a network of glands and organs that uses hormones to control and coordinate your body's metabolism, energy level, reproduction, growth and development, immune system and response to injury, stress, and mood. Quite an important bit of kit that needs taking care of!

If you are worried that you may be at risk of developing type 2 diabetes or notice any of the symptoms, please get a check-up: Visit your healthcare provider regularly for check-ups and screenings. They can monitor your blood sugar levels and provide guidance on managing your risk factors for type 2 diabetes.

Remember, these strategies can reduce the risk of developing type 2 diabetes, but they do not guarantee complete prevention. If you have concerns about your risk or have a family history of diabetes, it's essential to consult with a healthcare professional for personalised advice.