This is a topic that is dear to our hearts as our mother had type 2 diabetes for over a decade before making some real changes (mostly to her diet but also in her general activity levels), coming off the insulin and heading into remission.
What is Diabetes, and why should I care?
Diabetes is a chronic condition that causes a person's blood sugar (glucose) level to become too high. It can happen when there’s a problem with your insulin production or effectiveness.
If left unmanaged, chronic high glucose levels in your blood can cause problems all over your body and can seriously damage your heart, eyes, feet and kidneys.
There are 2 main types of diabetes:
Type 1 diabetes – a lifelong condition where the body's immune system attacks and destroys the cells that produce insulin. There is no cure for type 1 diabetes, and it requires lifelong management.
Type 2 diabetes – where the body does not produce enough insulin, or the body's cells do not react to insulin properly. Treatment includes medication to help keep your blood sugar at a healthy level, or if this is no longer effective, then insulin can be injected. A healthy diet and lifestyle can have a positive effect on type 2 diabetes, and even lead to remission.
Type 2 diabetes is far more common than type 1. In the UK, over 90% of all adults with diabetes have type 2.
What’s insulin?
Insulin is a hormone (chemical) made in your body that helps manage blood sugar levels. It helps blood sugar enter the body's cells so it can be used for energy. Insulin also signals the liver to store blood sugar for later use. Blood sugar then enters cells, and levels in the bloodstream decrease, signalling insulin to decrease too.
In all types of diabetes, glucose can’t get into your cells properly, so it begins to build up in your blood. And too much glucose in your blood causes a lot of different problems.
What is blood sugar/glucose?
Blood sugar (or blood glucose) levels are a measurement that shows how much glucose you have in your blood. Glucose is a sugar you get from food and drink. Depending on what you eat and drink throughout the day your levels will go up and down.
Thinking about the foods you eat in terms of blood sugar is important. High blood sugar spikes (from consuming sugary or high carbohydrate foods) can be followed by dips - this can lead to increased hunger, irritability and fatigue. Controlling your blood sugar levels and avoiding these spikes can reduce inflammation, help sustain energy and reduce hunger, and reduce the risk of diabetes (it improves long-term health and weight).
Is there a cure?
There is no cure for diabetes, but type 2 diabetics can go into remission.
Type 2 diabetes remission is when your blood sugar levels return to a safe, non-diabetes level long-term, without the need for glucose-lowering medication. It stops diabetes in its tracks and boosts your chances of a healthy future. It is not a cure but the symptoms of your diabetes are on pause, so is any new damage it can do to you. People in remission say it's life changing.
Sounds important and useful, doesn’t it?
Statistics vary but approximately 6% of the population in the UK have type 2 diabetes - more than 5 million! Remission is far too rare, and likely caused by a lack of knowledge that it is even possible, let alone how to do it. As obesity, a sedentary lifestyle and unhealthy food choices are major risk factors, it makes sense that incorporating movement and healthy food choices will help you stay healthy.
So what can you do to stay healthy and reduce your risk of diabetes?
Make healthier food choices:
Well, this one sounds obvious doesn’t it? But it is actually much harder than most people realise. We are bombarded daily with foods in packages claiming to be healthy - they may claim that consuming these foods will lower cholesterol, help you lose weight, reduce blood pressure or help manage your blood sugar. However, if something is wrapped in plastic and makes a health claim, there’s a good chance it is an ultra-processed food, and overall they are damaging to your health and displace healthy, nutritious options.
So, rather than listening to claims by businesses who are simply trying to make bigger profits and using tried and tested marketing techniques to do so, we can focus on what real food is and how to get more of it into your diet. Each person will have their own unique requirements, so this post just gives an idea of a general healthy diet to build on.
Eat less processed food - Fruit is great (especially if paired with a healthy fat or protein like some almonds!), fruit juice not so much as you remove the fibre and often add sugar. This can lead to blood sugar spikes. A homemade lasagne has a lot going for it, whilst a store-bought one may well be filled with unhealthy fats, high levels of salt, and lacking in nutrients. If you can cook from scratch, then do it (or let us do it for you)! It will taste better and your body will thank you for it!
Choose healthier carbs - this includes whole grains (such as oats, brown rice and buckwheat), fruit, vegetables, pulses (chickpeas, beans and lentils), and dairy (such as unsweetened yoghurt). Try limiting carbs with low fibre and high sugar content such as white bread, white rice and pasta, and highly-processed cereals.
Discover healthier fats - vegetable oils, margarines, spreads, and excess animal fat are all very damaging. Instead, try to use small amounts of organic, grass-fed butter on your bread, coconut oil in your cooking, or extra virgin olive oil on your salad.
Reduce added sugars - fizzy drinks and juices, baked goods and biscuits, chocolate and sweets - it seems sugar is added everywhere! Just remember, a few squares of dark chocolate is better for you than a bar of dairy milk (and might yet curb that choccie craving) and a homemade protein bar will be less damaging than a packaged muesli bar. Avoiding ultra-processed foods will automatically help you reduce added sugars in your diet, so wherever you can try to swap your treats for a nutritious alternative that will satisfy your hunger cravings and not leave you hungry an hour later.
2. Be active!
The gym isn’t for everyone, but this can be any kind of movement, from a fast walk, strenuous gardening or housework, or climbing stairs. Move whenever you can, and do whatever exercise you enjoy. Avoid long periods of inactivity if at all possible.
Remember, if you have a diagnosed condition, such as diabetes, please make any diet or lifestyle changes under the supervision of your GP or diabetic nurse.
You can read more on the Diabetes UK or NHS websites listed below, or if you are interested in working on your own health I’d be happy to discuss how in my role as a Health Coach with Salvatori Wellness. I helped my type-2 diabetic mother into diabetes remission using just diet and movement! See our website for coaching packages or to book a free, no-obligation call.
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