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Babylon Diabetes

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So, I'll like to just take a few minutes of your time and talk about how to minimise diabetes risk. It's a huge subject, and hopefully you understand that eating too much-processed food, drinking too much alcohol and not exercising enough, are the keys of fundamentals But this is some of the stuff that you might not have heard of before The first thing is good news though, that just a little bit of effort when it comes to weight loss if you got weight to lose of course so between 5-7% of your total body weight can have a significant gain in terms of really helping to minimise your risk dramatically So, in other words when it comes to looking after your body less can be more, and even just a small effort can really help long term When it comes to small effort let's talk about high-intensity interval training Now, of course, high intensity means it's not a small effort, it's a high effort But the key thing it is a really small amount of time And I actually think that is a much easier thing to start integrating, into your overall exercise plan your overall health regime. The thing about high-intensity interval training if you do it before meals, 30 minutes before breakfast doing it fasted, it actually really does lower your blood glucose levels. In other words, it has a significant impact on some of the risk factors around diabetes. I use this app, that is called tabata pro. It's just simply a timer, which tells me to work out for 20 seconds and rest for 10 seconds, 8 times. It is as easy as that. I get up every morning to work out for 3 or 4 minutes And that, physcologically is a much easier task than taking on a whole new training regime, that can be very difficult or complicated or perhaps being scared to go to the gym. Have a read about it, high-intensity interval training But less again can be more. It's all about actually doing it and integrating it into your overall lifestyle. Other good news is taking more vitamin D. Vitamin D is something that we get from the sunshine. And vitamin D is protective against many things but diabetes included. So make sure that you get out into the sun Without sunscreen, for just about 10-20 minutes a day Obviously not at the height of the day not at the height of the heat But perhaps around 10-11 o'clock in the morning Bare your forearms, make sure you actually catch where the sun rays because that is really ultimately what you need. And bare in mind from October, all the way through to early spring in the UK and in northern Europe, we dont get what we need from the sunshine and you need to look at dietary sources but ideally a vitamin D3 supplement Because dietary sources are very rarley sufficient So, vitamin D is an important part something that you cant get in any other way then taking it from the sunshine or from diet or supplements When it comes to sleep, again some good news This is a good news story when it comes to diabetes is make sure you get enough sleep We all feel better when we had enough sleep But too little sleep, so less than 6 hours can increase your risk of type 2 diabetes And of course I know that for shift workers it can be a little bit harder but do try to prioritise sleep, it is your rest for rejuvenation But when you are sleep deprived Tired and hungry you tend to make the wrong food choices So, between 6 and 8 hours of sleep Things like cutting down on caffeine as you get to the afternoon My personal cut off for coffee is 2 o'clock otherwise it can impact on my sleep For people who are a bit more sensitive, maybe have non at all or your cut off is slightly earlier But try not to have caffeine later in the day Other things like looking at screens Ipads, computers, phones is thought to interupt some of the ways our bodies naturally helps to wind down So you are much better off trying to switch off gadgets read a book, have a bath with some lovely bath salts and really try to get into what's been called a clean sleeping routine something fundamentally that helps to support sleep And last but not least, do think about your stress load too because stress is a factor when it comes to all diseases And it should be considered a top priority for you health overall So there are my 5 quick tips for helping to minimise diabetes risk

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Duration: 4 minutes and 37 seconds
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Language: English
License: Dotsub - Standard License
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Views: 0
Posted by: dinacelina on Aug 4, 2017

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