Type 2 diabetes, along with coronary heart disease, stroke and some cancers, is at epidemic level. If these diseases were rare prior to the turn of the 20th century and are predominantly lifestyle related, what are we doing If the choices we make are really the cause of the problems, this really means these conditions are theoretically preventable!

So let’s take a step back in time.

What did our parents and grandparents do that we are not

• many grew their own vegetables and worked in the garden tending these crops. They usually did not use sprays.
• they rarely ate out. Often there would only be one or two restaurants in the area, plus a cafe selling hamburgers and fries. If they could afford it they would maybe eat out once a week.
• they collected eggs from their own chickens.
• they even produced their own chickens to eat. These were not caged and were fed grains and table scraps. And the chickens were not fed hormones or antibiotics.
• if they were lucky they owned one family car which meant children walked to the bus stop, or even walked to school. And shopping would be done by walking to the shops or, at least, the bus stop.

I’m sure there was much more to their lives than above but the general picture shows they prepared their own foods, and engaged in physical activity.

What do we need to do

• reduce the number of our takeaway or carry out meals. You have no control over the amount of salt, fat or sugar in these prepared meals.
• reduce the number of restaurant meals. Do you know many restaurants tenderize their steak with salt and sugar
• eat more vegetables, especially leafy greens. Carbohydrates from these are released into your blood stream gradually so you don’t have high blood sugar levels.
• have more deep ocean, cold water fish such as salmon. All seafood have some omega-3s, but the most concentrated sources are in the fatty fishes such as salmon. Omega-3s improve glucose tolerance and some reports say they help burn fat.
• increase your fiber intake, experts recommend 25-35 grams a days. This helps to lower your blood sugar levels.
• learn to read labels, many products have added sugar and salt
• increase your physical activity. No need to be a gym junkie, start out by just walking more. Park your car further away from the shops and railway station … walk the extra distance. And walk ten minutes after each meal, it all adds up!

The classic treatment for type 2 diabetes is to adopt a new body shape, so watch what you eat, eat less and move more. Be really mindful of how you take care of yourself.

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