Are you doing these 10 things for your health?
When it comes to keeping our health in tip-top shape, there are some tried and true habits we all need to adopt. Apart from helping us feel more positive and have more energy, a healthy lifestyle helps control some of the risk factors that could otherwise lead to chronic illness, such as type 2 diabetes.
So how many of our ten top tips are you doing?
1. Healthy weight
Carrying excess weight is a risk factor for type 2 diabetes. In general terms, aim for a body mass index (BMI) within the range of 18.5-24.9 and a waist measurement under 80 cm (for women) and 94 cm (for men). It’s important to remember that these indicators do not apply to those under 18. They are also less accurate for people from certain ethnic groups, elite sportspeople, people with a physical disability and during pregnancy, so do ask your Pharmacist or GP if you are unsure.
2. Use your mind
Being conscious of how you treat yourself can have positive knock-on effects for your health. Adopting a growth mindset could help you achieve health goals such keeping on track with your weight, whereas mindful eating can help develop a positive relationship with food. Get tips on developing a growth mindset here and on mindful eating here.
3. Keep it complex
When making a carbohydrate-heavy dish, opt for complex, low GI carbohydrates such as brown rice, quinoa, wholemeal pasta, grainy bread and sweet potato. These provide more complete nutrients, keep you fuller for longer and are not associated with the sugar and insulin spikes of refined carbohydrates.
4. Shoosh, sugar
Sugary drinks like soft drinks, energy drinks, cordial and fruit juices contain “empty” kilojoules which provide zero nutrients and can contribute to weight gain, which is a risk factor for diabetes. Cut them down or even better, cut them out.
5. Fantastic fibre
Fibre helps keep us full, bulk up stools to keep them moving through the intestines and promote a healthy digestive system. Some fibre-licious foods include bananas, broccoli, pears, apples, dried fruit, nuts, legumes and multigrain bread. Find out more about fibre and bowel health here.
6. Stay hydrated
Drink plenty of water throughout the day to support overall health and maintain proper bodily functions. In winter, it’s common to feel less thirsty but it doesn’t mean we should let the H2O go! Keep a water bottle beside you at all seasons.
7. Break up desk time
Whether at home or in the office, avoid prolonged sitting by taking breaks and incorporating movement throughout the day. Standings meetings, quick steps on the spot, using hand weights, resistance bands or stretching on yoga mat can help a lot.
8. Keep moving
Exercise helps maintain a healthy weight which reduces risk of developing diabetes. For people with diabetes, regular exercise helps improve insulin resistance, reduce blood glucose levels and lower blood pressure, which are all key to managing the condition. Keep up the good habits year-round with these weather-proof exercise tips.
9. Manage stress levels
Chronic stress can contribute to the development of diabetes. Practice stress-reducing activities such as yoga, meditation, deep breathing exercises, or engaging in hobbies that you enjoy.
10. Alcohol and smoking
Smoking (even second-hand) is a risk factor for type 2 diabetes, and heavy drinking is associated with weight gain, high blood pressure and diabetes-related complications. Quit smoking and aim for no more than 10 standard drinks per week.