News : Are you at risk of Type-2 Diabetes? News : Are you at risk of Type-2 Diabetes?


16 JUN
diabetes type-2 diet
Lucinda Meade
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Are you at risk of Type-2 Diabetes?

Sugars/Carbohydrates and you:


Your body uses sugar for fuel. The sugars we consume are carbohydrates, mainly in the form of glucose, fructose, sucrose and lactose.

How it works:


After a meal your blood sugar rises and triggers the release of insulin from the pancreas. It is the insulin that allows the transport of this energy out of the blood and into your cells.

With type-2 diabetes your body has been so overloaded with sugar it essentially becomes immune to the insulin it produces. So you still make the insulin but it no longer works and the glucose is no longer absorbed into your cells.

Type-2 Diabetes - The Risk Factor:


These are the two risk factors that you have control over and are responsible for:

1. Visceral Fat - this is the abdominal fat that is not subcutaneous. The subcutaneous kind lies under the skin and you can pinch it between your fingers, while visceral fat sits around the internal organs.

In women lower levels of oestrogen around/post menopause increases levels of cortisol (the stress hormone) and encourages the laying down of visceral fat (so try and relax more!).

Fat cells are now thought to be biologically active, in other words they are hormone-producing, releasing leptin (an appetite suppressant) and adiponectin which affects the cellular response to insulin. When there is excess fat, sensitivity to these hormones is damaged.

Current research also suggests that visceral fat affects the immune system, creating insulin resistance and chronic, systemic inflammation.

2. Inactivity – if you do not exercise your body has a lower requirement for energy uptake, so blood sugar levels remain high and cellular damage is done.

Which in turn will affect your: Blood pressure: keeping it below 140/90.

Triglycerides, the fats that come from food: levels measured in the blood should be no more than 1.7mmol/L.

Cholesterol: Visceral fat is directly linked with higher total cholesterol which should be 5mmol/L or less. That figure is made up of LDL (bad) cholesterol maintained at less than 3mmol/L and lower HDL (good) cholesterol kept above 1mmol/L.

What can you do to reduce the risk of Type-2 diabetes?


1. Exercise:
Increase the energy demand on your muscles and they will take more sugar from your blood.

2. Nutrition:
Make sure you eat complex carbohydrates (High fiber fruits, vegetables, and whole grains) to make your body work harder to extract energy, so no easy sugar rushes. Just add lean protein and polyunsaturated fats to complete a balanced diet.

What not to do - Ever!


Never drastically reduce your calorie intake because if your body thinks it is starving which slows down the metabolism and makes the body become better at storing fat when you return to a normal diet.

Never suddenly go from sedentary to high intensity physical activity as this could increase the cortisol levels which encourages the body to store fat. Try to build it up slowly with a structured exercise plan that matches your ability level.

The three key elements for health:


1. Avoid sugary foods and drinks, Low calorie diets and follow a healthy eating plan.
2. Follow a structured Exercise Programme and be more active.
3. Make more time for yourself to relax. 


Vital statistics:


Type-2 diabetes is the most common form of diabetes, accounting for 90–95% of cases.

The prevalence of type-2 diabetes increases with age: in the UK, 1 in 20 people older than 65 years of age has diabetes, compared with 1 in 5 people older than 85 years of age. However, type 2 diabetes is increasingly diagnosed in children and adolescents.

Many people have type-2 diabetes that has not yet been diagnosed.

Risk factors for type-2 diabetes include obesity, lack of physical activity, history of gestational diabetes, impaired glucose tolerance, impaired fasting glucose, some drugs (e.g. thiazide diuretics), and smoking.

How we can help:

If you have been diagnosed with type-2 diabetes or feel that you are in a risk category and would take steps to a healthier lifestyle and follow a personalised and structured training plan then go to or email


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Lucinda Meade
Lucinda is an expert in treating musculoskeletal dysfunction using state of the artsoft tissue revitalisation and pain relief techniques. As a physiotherapy graduate, with additional qualifications in hypnotherapy and acupuncture, she offers rigorously evidence-based treatments tailored to a full understanding of each individual’s needs.

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