This week is Type 2 Diabetes Prevention Week, the perfect time for new beginnings and focusing on achievable goals that can help you steer clear of diabetes. By keeping things simple and actionable, you can create habits that last and make a significant difference to your health.
If you are new here then welcome, I am Alice, a former Diabetic Nurse and now a qualified Nutritional Therapist and Naturopath. In 2011, I faced a personal health crisis that conventional medicine couldn’t solve. I took matters into my own hands and discovered the power of natural solutions to restore my thyroid and adrenal health. You can learn more about me here.
In this blog, I am sharing more about the steps you can take to prevent Type 2 Diabetes, the ones I have been talking about on my social media channels this week. Inspired by you, I have also written a mini blog which includes 2 case studies of recent clients I have worked with. But now for those invaluable steps!
Eating for Type 2 Diabetes Prevention
Balance Your Plate
- Protein/Vegetables/Carbohydrates: Including vegetables and protein in your meals slows the release of sugar into your bloodstream, keeping you fuller for longer and reducing sugar cravings. Aim for a balanced plate with a fist-sized portion of carbohydrates like rice, potatoes, or pasta, and limit to one slice of bread.
Reading Labels
- Carbohydrate Content: Pay attention to the carbohydrate content on labels, not just the sugar. Remember, 5g of carbs equates to about a teaspoon of sugar. For more detailed guidance, Dr. David Unwin offers excellent resources.
Healthy Fats
- Dairy: Choose organic or grass-fed options for milk, yoghurt, and butter to get beneficial Omega 3 fatty acids.
- Fish: Incorporate fish like salmon, mackerel, anchovy, sardines, herring, and trout into your diet 2-3 times a week. Tinned fish is a convenient and healthy option.
- Oils: Use olive oil (from glass or metal containers) and coconut oil. Avoid heating olive oil above 180°C to preserve its health benefits.
Dark Leafy Greens
- These greens help lower LDL (bad cholesterol) and are rich in magnesium and enzymes that aid in carbohydrate digestion.
Staying Hydrated
Importance of Water
- Your body is 70% water, and even slight dehydration can impact your health. Determine your daily water requirement by multiplying your body weight in kg by 30. For example, if you weigh 70kg, you need 2100ml of water daily.
Hydration Tips
- Start your day with a glass of water and continue drinking throughout the day, linking it to routines like meals and exercise. Carry a water bottle with you and keep one by your bed.
Moving Regularly
Benefits of Exercise
- Regular physical activity improves circulation, enhances mood, aids digestion, manages stress, supports heart health, and boosts immunity.
Exercise Tips
- Find activities you enjoy and make them a part of your routine, like walking, running, or swimming.
- Stay consistent by planning ahead, like laying out your exercise gear the night before.
- Incorporate movement into your day, like walking 100 steps after meals.
Managing Stress
Impact of Stress
- Stress can negatively affect your blood sugar levels and overall health, leading to headaches, digestive issues, and heart problems. Managing stress is crucial for preventing Type 2 diabetes.
Breathwork Techniques
- Deep Breathing: Inhale through your nose, and exhale through your mouth.
- Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, pause for 4.
- Mindful Breathing: Focus on your breath, observing each inhale and exhale.
- Alternate Nostril Breathing: Inhale through one nostril, exhale through the other, and switch sides.
Mindset for Stress Management
- Adopt a positive mindset by focusing on what you can do.
- Spend time in nature to relax and rejuvenate.
- Practice gratitude daily.
- Engage in quiet, screen-free activities like reading or listening to music.
- Seek support from friends, family, or professionals when needed.
- Set boundaries and ensure you have time for self-care.
By focusing on these simple and effective strategies, you can take control of your health and reduce your risk of Type 2 diabetes. Start with small changes, just find one thing for now and then build on them for a healthier future.
If you want to chat any of these through then book in for a free chat using this link.
