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Whereas Type 1 diabetes occurs when the pancreas stops producing insulin, Type 2 diabetes is caused by either the body not producing enough insulin (a hormone which helps the body store and use the sugar from food) or not using it correctly.
Experts agree that diet and exercise changes can have a huge impact on improving and even reversing Type 2 diabetes. Here’s how you can start:
• Lose weight. A typical person with Type 2 diabetes needs to lose 15 kilos for the pancreas and liver to work properly again, says Dr David Cavan, author of Reverse your Diabetes (£11.99, Vermillion).
• Reduce portion sizes, avoid cakes and biscuits and opt instead for fruit, nuts and seeds. Steer clear of sugary and sports drinks.
• Opt for a low-carbohydrate diet of around 100g of carbohydrates a day (approx 30g for each meal). Swap breakfast cereal for eggs or natural yogurt with nuts and seeds – and sandwiches for soup or salad.
• A five-year DiRECT study, backed by Diabetes UK, is being carried out into the long-term effects of a restricted diet (not suitable for those with active, or ongoing, medical problems) on Type 2 diabetes. For further information on the study see diabetes.co.uk.
• Get moving. “You may need to take baby steps towards going back to an active lifestyle,” says US diabetes and exercise expert Dr Sheri Colberg. “Think about consciously standing up more during the day. Don’t sit for longer than an hour at a time without getting up and walking around. Where you can start to fit little bits of exercise into your day – so that it becomes a way of life.”
• Build up to a combination of aerobic activity (cycling, fast walking) plus muscle strengthening activities such as heavy gardening, yoga, push-ups or sit ups.
You can find a one-year step-by-step plan for complete beginners on Dr Colberg’s website Diabetes Motion (www.diabetesmotion.com).
Or try the NHS programmes: Couch to 5k and Flex (www.nhs.uk/strength-and-flex).(Diabetes UK recommends seeking medical advice before embarking on exercise – particular intense exercises like running and weightlifting, which can worsen retinopathy – a complication of diabetes that affects the eyes).
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