To mark World Diabetes Day, Charlton Athletic Community Trust (CACT) has put together a guide to the condition.
There are a number of different types of diabetes, including type 1, type 2 and gestational. Type 1 is where your body attacks the cells in your pancreas, which makes insulin, so that you are no longer able to produce it. Symptoms of type 1 diabetes are extreme thirst, extreme tiredness and more frequent urination. If you experience any of these symptoms it may be a good idea to visit your doctor.
Over 425 million people currently live with diabetes worldwide. The majority of those cases are type 2 diabetes, which can be preventable through leading a healthy lifestyle. With type 2 diabetes, your body still produces insulin but it is not enough to lower blood glucose levels. Sometimes the pancreas stop producing insulin, which leads to high blood sugar levels.
Moving more every day is one of the best ways to reduce your risk of type 2 diabetes, whether it’s an activity class, a sport session or even just getting up from your seat more; lots of different activities can make a big difference. Moving more to reduce diabetes is key as being overweight is a risk factor for type 2 diabetes.
You should aim to do 30 minutes of moderate activity, five days a week. Moderate activity is where your breathing is increased but you’re still able to talk. Walking, cycling and swimming are some examples. You should also aim to fit in two or more sessions of strength training a week. Examples of these include gardening, carrying groceries and yoga.
It’s important to set realistic goals with physical activities. This can help to keep you motivated and take it one step at a time.
Eating a well balanced diet is another way that can reduce your risk of developing type 2 diabetes. Fruits and vegetables are packed full of essential vitamins and minerals which can help protect us against having a stroke, heart disease, high blood pressure and some cancers. You should aim to eat at least five portions of these a day. Click here to find out more about eating well to reduce your risk of diabetes.
You don’t have to do it alone. If you feel that you need any support with becoming physically active or eating heathier, there are also a variety of different sessions that CACT runs which help to reduce diabetes. These include:
Football Fans in Training
Greenwich Get Active
GCDA Cookery Clubs
Live Well Hubs
Chat to one of CACT’s friendly Live Well advisors who can help to steer you in the right direction by calling 0800 470 4831.