According to recent statistics, nearly 1.7 million Australians are living with diabetes—and with the cost of diabetes in Australia estimated to be a whopping $14.6 billion annually, there’s more reason than ever to take preventive measures. Approximately 85% of diabetes cases in Australia are Type 2; this means patients’ bodies are able to produce insulin, but either they’re not producing enough, or their bodies aren’t using it effectively. While there is evidence that family history plays a part, lifestyle is also a key contributor. Here are a few ways a healthy diet and regular exercise can lower your diabetes risk.
A weight loss of between just 5-7% of your body weight can improve blood sugar level control. If you’re already in the midst of your Jenny Craig weight loss journey, we’ve got some good news for you: you’re already taking steps to prevent type 2 diabetes! Since obesity is one of the most common causes of this prevalent disease, making the decision to lose weight is obviously one of the best ways to prevent it.
Here’s the proof: research published in the New England Journal of Medicine found that people who were at high risk of developing type 2 diabetes who underwent a lifestyle intervention which included a reduction in kilojoule and fat intake alongside regular exercise, were able to lose an average of 7% of their body weight, and reduce their risk of developing diabetes by 58%!
At Jenny Craig, we’ve done the hard work of planning kilojoule-controlled, healthy meals for you. Our weight loss menus are planned by our team of Accredited Practising Dietitians, so you can be rest assured they’re nutritionally balanced and you’re getting all the nutrients your body needs.
Move your body
More than half of all Australian adults aren’t active enough, and physical inactivity is another risk factor for developing type 2 diabetes. Moving more and sitting less can help to reduce the risk of developing type 2 diabetes and improve blood sugar levels. Physical activity doesn’t have to be scary, so if you’re not currently active don’t feel overwhelmed, simply start by doing something. Instead of taking the elevator, choose the stairs; reduce your sitting time by walking to a colleague’s desk throughout the day instead of emailing; or why not wear a pedometer and track how many steps you take each day and slowly try to increase. Any activity is better than none, and from here you can gradually build up to the recommended 30 minutes of moderate physical activity on most days of the week.
Curious about your risk for Type 2 diabetes? Learn more about the symptoms, and when to see doctor. If you’re looking to help prevent diabetes, or if you already have diabetes, but would like to manage it better, learn more about how you can lose weight with Jenny Craig.