1 million Australians have diabetes and another 500 thousand are undiagnosed with diabetes. Reduced insulin sensitivity is what can eventually cause type 2 diabetes. This is the most common type of diabetes and is also known as the lifestyle diabetes.
The lifestyle choices you make can increase or decrease your body’s ability to detect a hormone called insulin and in normal amounts to be able to take away the sugar from your blood into the cells of your body. This means that you do have power over your risk of developing this disease. Here are ways you can reduce your risk of developing type 2 diabetes and promote optimal insulin sensitivity in your body:
Diet
Lean Protein
Including lean protein like seafood as well as plant-based sources of protein like nuts, seeds and legumes are linked to improved insulin sensitivity. These types of foods are also linked to a healthy weight which also decreases your risk of type 2 diabetes.
Wholegrains
Swapping refined grains like white rice, refined crackers, white pasta or cous cous for whole grain rice, pasta, quinoa or wholegrain crackers can reduce insulin resistance. This is because whole grains contain more fibre which cause the release of sugar slowly into your blood stream and are considered to have a medium or low glycemic response in your body. This means instead of taking your body on a roller coaster ride of lots of sugar then crashing down to nothing which happens with refined grain varieties, there is a slow and steady release which is what your body prefers.
Lifestyle
Sleep
Having enough sleep means that your body functions at its best. Without enough sleep the hunger hormone called ghrelin is increased, this makes it harder to be a healthier weight and can increase your risk of developing type 2 diabetes.
Exercise
All exercise promotes a healthy weight and specifically resistance training is linked to improvements in insulin sensitivity. Aiming for 30-60 minutes each day is a great habit to get into. Remember exercise should be fun and if it’s not try another variety until you find an activity which makes you smile too.
Take home message: Try adding these 4 easy lifestyle habits into your week to promote overall health and reduce your risk of developing type 2 diabetes.
