There have been several stories this week in the UK on the impact of the rising number of patients with Type 2 Diabetes on the National Health Service (NHS). Estimates put the cost to the NHS currently at 10% of it’s total budget and rising!
Every week 170 people in the UK lose a limb because of diabetes!
Type 2 Diabetes can be prevented as it’s a lifestyle disease – meaning it is caused by diet and lack of exercise.
Below are the top 3 (simple) ways I know of to reduce your risk of getting Type 2 Diabetes:
1. Practice Intermittent Fasting (IF) – Don’t eat after dinner and replace your breakfast with a bulletproof coffee in the morning (bulletproof optimised coffee blended with C8 MCT Oil and Ghee or Grassfed Butter). Take a look at this October 2018 study for proof that IF works:
2. Switch to a Low Glycaemic Load (GL) Diet – Type 2 diabetes is caused by your body getting resistant to insulin due to a vicious circle caused by eating foods that spike your blood sugar, then your body pumping out higher and higher levels of insulin to remove the sugar. Eventually your body becomes immune to the insulin and the whole system breaks down. To avoid this focus on eating foods that don’t spike your blood sugar. The obvious choice is protein but you can opt for slow release carbs like oats, beans, pulses, lentils etc. Below is a link to a scientific review of Low GL Diets and another link to Patrick Holford’s site with more information on the Low GL Diet itself (I recommend buying his book):
3. Practice High Intensity Interval exercise at least 2 times per week – High Intensity Interval Training (HIIT) is an exercise regime where you aim to pack as much exercise as possible into a short space of time. The idea is to exercise at maximum intensity for a set period of time and then take a short break at lower intensity before continuing at maximum intensity again for a set number of “cycles” (one cycle includes the maximum intensity part and the break at lower intensity). I like to do this on an exercise bike – 30 seconds of maximum intensity followed by 90 seconds of lower intensity cycling for 8 cycles. The beauty is you get all the benefits of exercise in as short a time period as possible – so it’s great for people who have busy schedules. See below for the scientific evidence that it helps type 2 diabetes:
If you integrate the above 3 practices into your life you will certainly see benefits that extend far beyond limiting your risk of getting type 2 diabetes.