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TFS Healthcare Tip of the Week – How to reduce the risk of developing type 2 diabetes

12.3 million people in the UK are at risk of developing Type 2 diabetes. Unfortunately, there is nothing you can do to prevent Type 1 diabetes. But around three in five cases of Type 2 can be prevented or delayed by changing a few day to day habits:

  • Eat well- keeping a healthy diet may be able to prevent or delay diabetes. Eat smaller portions to reduce the number of calories you are eating each day.
  • Reducing your waist measurement is a way of reducing your risk of Type 2 diabetes. There are no quick fixes for this- this involves making long term changes and sticking to them.
  • Get at least 30 minutes of physical exercise 5 days a week. If you haven’t been active, then start of slowly and gradually build up. Get of the bus a few stops before yours and walk the rest of the way.
  • Eat healthy foods most of the time-  we know that being a nurse your eating habits may change due to tiredness and being in need of a sugar boost. However, try and opt for a piece of fruit rather than a chocolate bar.
  • Control your blood pressure, this involves all the above. Maintaining and controlling your blood pressure involves being a healthier version of yourself. Eat less salt- salt is the biggest cause of high blood pressure, therefore the more salt you eat, the higher your blood pressure will be.
  • Set goals that are realistic to yourself and fit in with your day to day routine. As a nurse your day may differ during the week and no two days are the same. Setting unrealistic goals will only mean that you fall back into bad habits and you won’t be effective in prevention.

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