Preventing Type 2 Diabetes: Individuals at high risk  

Preventing Type 2 Diabetes: Individuals at high risk.

Pre-diabetes. Individuals with pre-diabetes have raised blood glucose levels Levels are not yet high enough for an individual to be diagnosed with Type 2 diabetes However, there is an increased risk of developing Type 2 Diabetes Lifestyle changes can help to reduce blood glucose levels, prevent Type 2 diabetes and limit complications.

Normal blood glucose levels. Body Cells. Insulin.

Insulin. Normal blood glucose levels. Blood glucose levels return to normal.

Insulin. High blood glucose levels. Blood glucose levels remain high.

Lacking energy. Urinating more frequently. Feeling very thirsty.

Test results. Fasting blood glucose between 5.5- 6.9 mmol /L HbA1c between 42-47 mmol/mol.

Age Gender Genetics and family history Gestational diabetes Other medical conditions e.g. PCOS.

Improving diet and eating patterns Increasing physical activity Maintaining a health body weight Drinking alcohol sensibly Managing stress Improving sleep hygiene Stopping or reducing smoking.

Carbohydrates. Adjusting carbohydrate intake. Starchy Carbohydrates e.g. bread and bread products, rice, pasta, potato, oats, breakfast cereals, noodles, couscous.

e.g. bread and bread products, rice, pasta, potato, oats, breakfast cereals, noodles, couscous Choose the wholegrain, whole-wheat, wholemeal or granary versions Reduce your portion sizes of starchy carbohydrate Avoid double portions of starchy carbohydrates in one sitting.

E.g. fruit (fresh, frozen, tinned, dried, juice, smoothies), milk and yogurts Avoid having more than 3 portions of fruit per day Try to spread fruit out throughout the day Choose fruit tinned in juice instead of syrup Limit pure fruit juice and smoothies to 150ml/day Aim to have 2-3 portions of milk and dairy containing foods per day Choose options lower in ‘total carbohydrates’.

E.g. table sugar, sugary drinks, biscuits, sweets, chocolate, cakes, sauces, jam, marmalade Reduce your intake of processed foods Reduce/ stop added sugar into drinks Avoid sugary drinks Check food labels to choose options lower in ‘total carbohydrate’.

Typical Values Energy of which saturates Carbohydrate of which sugars Protein Salt* Calcium Per loog 298kJ/72kcal 3.8g 2_5g 4_9g 4.9g 4_2g O_ 12g 166mgt.

Is the food traffic light labelling system useful? | Patient.

Vegetables Salad Meat Fish Eggs Beans and pulses Nuts and seeds Cheese Oils Avocado.

Aim for 3 x well balanced meals per day Limit snacking in between meals Keep well hydrated throughout the day.

Limit alcohol to a maximum of 14 units per week. Avoid regularly drinking more than 2-3 units of alcohol in day.

1 pint beer, lager or cider = 2.3 units. 1 can of beer, lager or cider = 2 units.

Promotes weight loss Strengthens bones Improves heart health e.g. reduces blood pressure and blood cholesterol levels Lifts mood and reduces depression Improves our sleep quality and quantity Reduces blood glucose levels and the chance of developing Type 2 Diabetes.

Choose activities that you enjoy Try to do a mix of aerobic and resistance exercise Set realistic targets Gradually increase the frequency, duration and intensity.

Where appropriate, weight loss can improve health and reduce the risk of developing Type 2 Diabetes Losing 5 -10 % of body weight can have a big impact 1-2 pounds per week weight loss.

Physical activity Fresh air Yoga Breathing exercises Massage Meditation Talking to friends and family Talking therapy Writing to-do-lists Making time for yourself Sleep hygiene.

Have regular sleep patterns Sleep in a dark, cool room Wear light, loose fitting clothing Avoid screen before bed Exercise during the day Keep well hydrated Limit caffeine intake Avoid sleeping with pets in the bed.

Stop smoking services Patches Medications. Stopping or reducing smoking.

Referral to a Dietitian. Wha. Ask at your GP surgery for an appointment with a dietitian.

NHS Diabetes Prevention Programme. File:NHS-Logo.svg - Wikimedia Commons.

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