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Healthy Habits in preventing and managing type 2 diabetes.

Tomorrow the 14th of November is world diabetes day.



Andrèa and I thought it would be a perfect time to put together a collaborative post to help people become aware of Type 2 diabetes as it is preventable and reversible.


Almost 1 million Australian adults (5.3% of those aged 18 and over) had type 2 diabetes in 2017–18, according to self-reported data from the Australian Bureau of Statistics 2017–18 National Health Survey. Proportions were: slightly higher for men than women (6.1% and 4.6%, respectively). This number has continued to increase rapidly over the the recent years, making Australia the top country for rates of T2D. I think we would much prefer to win the hockey or soccer than the leader of T2D am I right?


Globally, an estimated 462 million individuals are affected by type 2 diabetes, corresponding to 6.28% of the world's population. More than 1 million deaths were attributed to this condition in 2017 alone, ranking it as the ninth leading cause of mortality.


These are sad statistics. Undoubtedly it is hard to maintain a healthy balance of all sections in ones life, yet if we do not have our health.. honestly what do we have?


TIPS:


  1. Weight reduction where appropriate is essential. Alter your diet- The Mediterranean Diet has been found to be beneficial in managing dyslipidaemia. This is comprised of whole grains, fresh fruits and vegetables, fish, olive oil and garlic. This diet is high in monounsaturated fatty acids and has been shown to increase HDL cholesterol plasma levels and reduce susceptibility to LDL oxidation.

  2. Exercise - Exercise helps manage pre-diabetes and type 2 diabetes by lowering blood glucose levels and improving insulin sensitivity throughout the body. Try to achieve 30 to 60mins daily of something you love otherwise you wont stick to this. No more than 2 consecutive days off. Start small if exercise is not something in your normal routine. A 5 to ten minute walk is awesome, then work it up slowly but surely. NEVER jump straight into an exercise routine that is extensive for you if your body has not experienced it before. This can put extra pressure on the heart. Slowly but surely people.

  3. Stress reduction techniques - People who are stressed may have higher levels of certain hormones that can affect how insulin works. High stress levels can also lead to unhealthful lifestyle habits, which can, in turn, increase a person's risk of developing diabetes. A walk in the bush, meditation, yoga, Pilates, deep belly breathing are all examples of what you can implement in your routine to reduce stress.

  4. Cessation of smoking- Smokers are 30 to 40 percent more likely to develop type 2 diabetes than nonsmokers. Smoking can also make managing the disease and regulating insulin levels more difficult because high levels of nicotine can lessen the effectiveness of insulin, causing smokers to need more insulin to regulate blood sugar levels.

  5. Reduce oxidative stress- Several studies have addressed the potential role of dietary antioxidants, such as vitamins, in ameliorating the diabetic state or delaying the development of vascular complications related to oxidative stress.

  6. Improve blood sugar control- The aim of diabetes management is to keep blood glucose levels as close to the target range between 4 to 6 mmol/L (fasting), this will help prevent both short-term and long-term complications.



Let’s make this a priority.


All our love Andréa and Tara.

Aka The Dr. & The Naturopath.

💛🏃🏻‍♀️🍏🧘‍♀️🥗🎶💧🍇





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