Diabetes is on the rise and new research reveals that those under 40 are at greater risk than ever.
Diabetes UK has published a report showing a 39% increase in type 2 diabetes in people aged 39 and under.
Poor diet and obesity are attributed to the increase, due to the availability of cheaper and unhealthy foods high in fat, salt and sugar.
The report's authors said cases of type 2 diabetes among all under 40s have increased by more than 47,000 since 2016/17.
“We estimate that almost 168,000 people under the age of 40 are diagnosed with type 2 diabetes in the UK, and almost 150,000 people under the age of 40 diagnosed in England alone.”
Thousands more live with the undiagnosed condition, and analysis suggests that half of people aged 16 to 44 with type 2 diabetes do not know they have it.
Often known as “the silent killer” because it can be asymptomatic in its onset, diabetes can lead to many other health problems, including heart disease and stroke.
But the good news is that a lifestyle change can reduce the risk of being diagnosed. Follow these simple rules to live a longer, healthier life…
Keep your BMI below 22
“With more than two-thirds of adults in the UK being overweight, it is a startling statistic that you are up to 80 times more likely to develop type 2 diabetes if you are obese, compared with a body mass index of less than 22. ” says dietitian Dr. Carrie Ruxton, who also works with the Tea Advisory Panel.
“Scientists believe this is because the cells in the bodies of overweight people become increasingly resistant to insulin, forcing the body to continue producing more and more. “This overuse depletes the pancreas, the organ in the body where insulin is produced, and then insulin production decreases.”
It is advisable to eat healthy and move your body to ensure that your BMI remains at a healthy level.
Increase your physical condition
We all know how important fitness is to our overall health, but it can be difficult to find the time to do it.
“A report in the World Journal of Diabetes found that while vigorous exercise was best at reducing risk, even walking for at least 30 minutes a day cut risk by about half,” Ruxton says.
“What we put in our body, how we recharge and how we move are the three key pillars to maintaining our health. “I recommend a combination of cardio and strength training for optimal fitness.”
Maintain your blood sugar levels
Keeping blood sugar levels healthy could also help keep type 2 diabetes at bay, Ruxton says.
The Tea Advisory Panel found that drinking black or green tea daily can help increase our intake of polyphenols: “natural bioactive plant compounds that help stabilize blood sugar levels and reduce inflammation.”
A longer fast between meals may also be better for blood sugar control, he adds: “A plan in which you consume water, regular tea or herbal tea between 7 pm and 11 am gives the pancreas a rest. and helps stimulate fat burning. If you can't face that, try to keep your carbs only during meals and limit yourself to low-sugar, high-protein snacks, such as nuts, seeds, cheese, yogurt or dark chocolate.”
Eat more fiber
A study published in the journal Nutrients found that eating more fiber is associated with a reduced risk of type 2 diabetes. “Fiber is found in whole-grain bread, pasta, and rice, as well as oatmeal, beans, vegetables and fruits,” says GP Dr Gill Jenkins.
“Scientists believe that whole grain types are best for controlling blood sugar and reducing the risk of diabetes, but all sources are good for overall health. “We should aim for 30g a day, but intake in the UK is less than half that.”
