Type 2 diabetes is on the rise, affecting 1 in 20 New Zealanders, and 1 in 4 are at high risk with prediabetes. Rates are also alarming in the UK and USA. Fortunately, adopting healthy lifestyle behaviours can effectively prevent this condition.
Type 2 diabetes occurs when the cells of the body become less responsive to a hormone called insulin. Insulin helps move glucose from the blood to our cells where it is used for energy. When cells become resistant to insulin, glucose builds up in the blood instead of being absorbed, leading to higher blood sugar levels. This can result in serious health risks such as heart disease, kidney disease, eye damage, and an overall reduction in lifespan. Being overweight, eating an unhealthy diet, physical inactivity, chronic stress, and poor sleep are key modifiable factors that increase insulin resistance and the risk of type 2 diabetes.
Nutrition and diet
Diet has a strong influence on weight and blood glucose regulation. Being overweight, especially around the abdomen, increases fat accumulation in cells and disrupts the balance of hormones that regulate insulin sensitivity. A dietary pattern rich in whole foods, fibre and lean proteins, combined with a limited intake of processed grains, starches, and foods containing added sugars, not only helps to keep blood glucose levels stable but also aids in maintaining a healthy weight.
Physical activity
Regular physical activity prevents insulin resistance and weight gain. Our muscles are the key place where glucose is used for energy. Regular exercise not only burns glucose but it also keeps the muscles sensitive to glucose and insulin signals. Building and retaining muscle mass provides more places for glucose to be used. This further improves blood glucose control and aids diabetes prevention over the life course.
Mental fitness
Chronic stress elevates blood glucose. A normal stress response leads to the release of hormones like cortisol, which increases blood glucose to provide the necessary energy to resolve the stress. However, when stress is persistent, cortisol and blood glucose levels can remain elevated. Therefore, adopting effective stress management techniques can help maintain good glucose levels.
Sleep training
Sleep impacts how well our body functions. Sleep is is vital for diabetes prevention both directly and indirectly. Poor sleep, especially over several days, disrupts the balance of hormones that regulate blood sugar, leading to reduced sensitivity to insulin and elevated blood sugar levels. Good sleep also supports well-regulated hunger, positive food choices, motivation to be physically active. It’s also a great stress reliever!
Preventing type 2 diabetes requires a holistic approach and is much easier to prevent than it is to reverse once the disease has developed. Start by focusing on one small lifestyle change at a time. Little changes have an accumulative effect on risk in the long term.
References
- Diabetes New Zealand: https://www.diabetes.org.nz/
- Diabetes UK: https://www.diabetes.org.uk/
- American Diabetes Association: https://diabetes.org/
- University of Otago, Diabetes research: https://www.otago.ac.nz/diabetes/research-at-edgar-diabetes-and-obesity-research/diabetes
- Lifestyle and the Prevention of Type 2 Diabetes: A Status Report (Galaviz et al., 2018): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125024/
- Prevention and management of type 2 diabetes: dietary components and nutritional strategies (Ley et al., 2014): https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(14)60613-9/abstract
- Physical activity and diabetes prevention (LaMonte et al., 2005): https://journals.physiology.org/doi/full/10.1152/japplphysiol.00193.2005
- Type 2 diabetes mellitus and psychological stress – a modifiable risk factor (Hacket & Steptoe, 2017): https://www.nature.com/articles/nrendo.2017.64
- Quantity and Quality of Sleep and Incidence of Type 2 Diabetes: A systematic review and meta-analysis (Cappuccio et al., 2010): https://diabetesjournals.org/care/article/33/2/414/27149/Quantity-and-Quality-of-Sleep-and-Incidence-of
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