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How to Prevent and Manage Type 2 Diabetes from the Diabetes Team at Medineeds

Date: Feb 29, 2024
Post By : admin

At Medineeds, we have a full circle approach to your health and wellness at and believe overall wellness is crucial to protect against the onset of health issues. Through adopting this holistic approach, our wide range of services focus on protecting and improving your health as well as treating current ailments.

At Medineeds Health and Wellness, our Diabetes team are often asked for top tips on how our patients can prevent and maange Type 2 diabetes.

We understand that often people don't know how to prevent or manage Type 2 diabetes and what changes they could make to their lifestyle, exercise levels, diet and sleep. 

 

So, What is the best advice for Preventing Type 2 Diabetes:

  • Aim for a good sleep pattern, get at least 7 hours sleep, going to bed at the same time and getting up at the same time everyday really helps.
  • Don't smoke, smoking makes it harder for your body to control your glucose levels.
  • Keep active, aiming for 150 minutes of aerobic exercise and 3 sessions of anaerobic exercise a week.
  • Avoid prolonged sitting.
  • Avoid processed foods and have regular meals across the day.
  • Try to loose a small amount of weight - a 2.5kg (5lbs) weight loss will reduce your chances of getting diabetes by 50%.

 

Activity Tips for Preventing Type 2 Diabetes:

  • Keep active aiming for 30 minutes of aerobic excercise a day.
  • Activity can be in 10 minute blocks if you dont have half an hour.
  • Examples of aerobic activity are -  Brisk walking, gardening, housework, cycling, swimming.
  • Break up your sitting time - don't sit for longer than an hour, standing up for 2 minutes is enough.
  • Try and do some anaerobic exercise three times a week:
    • Static exercise such as push ups, sit ups, pushing against a wall are fine.
    • Or you could do circuits or weights for example.

 

Diet Tips for Preventing Type 2 Diabetes:

Eat regularly, 3 meals a day is a good idea.

  • Sit down to eat at a table so you not distracted.
  • Take time to enjoy your meal, you might need to slow down your eating.
  • Eat until you are satisfied, not full.
  • Try not to eat after 8 PM.

 

Sleep Tips for Preventing Type 2 Diabetes:

  • Try to get sleep at least 7 hours of sleep every night.
  • Keep a regular sleep pattern, fix a time to go to bed and wake up time and try and stick to this.
  • Avoid screen time for an hour before going to sleep.
  • You can't make up sleep lost in the week by sleeping more at the weekend.
  • Sleeping in the day can increase your risk of getting diabetes, it can change your body to use glucose properly.

 

So, What is the best advive for Managing Type 2 Diabetes:

Top Tips for Managing Type 2 Diabetes

  • Aim for a good sleep pattern, get at least 7 hours sleep, goinng to bed at the same time and getting up at the same time everyday really helps.
  • Don't smoke, smoking makes it harder for your body to control your glucose levels.
  • Keep active, aiming for at least 150 minutes of aerobic exercise and 3 sessions of anaerobic exercise a week.
  • Avoid prolonged sitting.
  • Avoid processed foods and have regular meals across the day.
  • Weight loss helps, if you loose more than 8% of your weight this is likely to lead to much better diabetes control, and in some cases can lead to diabetes remission.

 

Activity Tips for Managing Type 2 Diabetes

  • Keep active aiming for 30 minutes of aerobic excercise a day.
  • Activity can be in 10 minute blocks if you dont have half an hour.
  • Examples of aerobic activity are -  Brisk walking, gardening, housework, cycling, swimming.
  • Try and focus your excercise so you do some if it after each meal, this helps glucose levels settle more quickly.
  • Break up your sitting time - don't sit for longer than an hour, standing up for 2 minutes is enough.
  • Try and do some anaerobic excercise three times a week:
  • Static exercise such as push ups, sit ups, pushing against a wall are fine.
    • Or you could do circuits or weights for example.
    • Doing more than three anaerobic sessions a week consistently has been shown to give even more benefit, in some cases reducing the number of medications needed to control diabetes.

 

Diet Tips for Managing Type 2 Diabetes:

  • Eat regularly, 3 meals a day is a good idea.
  • Aim for equal size of mead meals across the day, this helps your body and treatments manage glucose better.
  • Sit down to eat at a table so you not distracted.
  • Take time to enjoy your meal, you might need to slow down your eating.
  • Eat until you are satisfied, not full.
  • Try and choose low glycemic index foods in your diet (wholegrains, vegetables, beans, lentils), they tend to cause your glucose levels to rise and fall more slowly.
  • Try not to eat after 8 PM.

 

Sleep Tips for Managing Type 2 Diabetes:

  • Try to get sleep at least 7 hours of sleep every night.
  • Keep a regular sleep pattern, fix a time to go to bed and wake up time and try and stick to this.
  • Avoid screen time for an hour before going to sleep.
  • You can't make up sleep lost in the week by sleeping more at the weekend.
  • Sleeping in the day can increase your risk of getting diabetes, it can change your metabolism making it harder for your body to use glucose properly.

 

How can I find out more about Diabetes Care Services?

At Medineeds we are on a mission to improve the wellbeing of our local community. We have many years of experience in our areas of expertise and are also involved in the provision of frontline healthcare services.

Our Medineeds Health & Wellness Clinic team is made up of healthcare specialists and professionals, dedicated to taking care of your health and wellness.

If you are require more details about Diabetes Care Clinic, please contact our friendly Medineeds Reception Team, who will happily advise you on our Diabetes Care Service.

Call our Reception Team today to arrange an appointment 01823277755 or email enquiries@medineeds.co.uk