Advice for health improvement
Preventing the risk of diabetes
This information is designed to help people to adopt a healthier lifestyle through taking some simple steps. It includes why changes should be made and the support available to help achieve it. Here we are looking at preventing the risk of diabetes.
Three out of five cases of type 2 diabetes can be prevented or delayed by keeping a healthy weight, eating well and being physically active.
Type 2 diabetes: know your risk (diabetes.org.uk)
You may be at risk of type 2 diabetes if:
- You are over 40 and white, or over 25 and African-Caribbean, Black-African, Chinese or South Asian
- There is a family history of diabetes
- You are overweight
- You have high blood pressure
- History of a heart attack or stroke
- History of schizophrenia, bipolar illness or depression, or if you are receiving treatment with anti-psychotic medication
- You've had polycystic ovaries, gestational diabetes, or a baby weighing over 10 pounds
There are things you can do to prevent type 2 diabetes.
Keeping a healthy weight
You should make sure your:
- Overall weight is healthy (diabetes.org.uk) and
- Body mass index (BMI) (nhs.uk) is within the healthy range.
- Check your waist measurement (even if you are a healthy weight you can still be at risk of type 2 diabetes with a large waist measurement). A healthy measurement is different depending on your gender and ethnicity. Generally the aim is no more than:
- 80cm (31.5in) for all women
- 94cm (37in) for most men
- 90cm (35in) for South Asian men
If you need to lose weight, set realistic goals following a healthy diet and being active.
Eating a balanced diet
Try to eat a variety of food groups in the right proportions and consume the right amount of foods and drinks to maintain a healthy body weight. The following would form a healthy diet and provide you with the nutrients needed:
- Eat at least five portions of vegetables and fruits daily
- Base meals around starchy foods such as potatoes, rice or pasta and if possible choose wholemeal or high fibre versions
- Include dairy or dairy replacements such as soya (choose unsweetened, calcium fortified versions)
- Eat beans, pulses, fish, eggs and meat as a source of protein.
- Small amounts oils and spreads
- Drink plenty of water (six to eight glasses a day)
Getting active
To become more active set a goal to do 30 minutes of moderate activity five times a week or 15 minutes of vigorous activity five times a week.
Moderate exercise - walking, cycling or swimming
Vigorous activity - exercise classes, sports or running
Small changes to incorporate more activity into your life can make a big difference so set small regular goals.
Further information:
Last updated: 16/03/2023 09:42
