Smoking, whilst not a direct cause of diabetes, is the biggest preventable risk factor for cardio vascular disease, which is closely associated with diabetes. Smokers die on average 14 years prematurely. For advice of how to stop smoking please visit our Stopping Smoking page.
A recommended healthy diet involves eating:
- Five portions (or more) of fruit and vegetables a day
- Two portions of fish a week, one of which should be oily fish (such as Salmon or Mackerel)
- Less than 6g of salt a day
- Less than 30g of saturated fat a day (for men) or 20g a day (for women)
The recommended limits for alcohol consumption are:
- Men - no more than three to four units a day (21 units a week)
- Women - no more than two to three units a day (14 units a week)
- One unit of alcohol is the equivalent of: Half a pint of beer, lager or cider. A pub measure (25ml) of spirits such as vodka, whisky or rum. A small glass of wine (125ml)
Adults should achieve a total of at least 30 minutes a day of moderate intensity physical
activity on 5 or more days of the week. It does not even have to be 30 consecutive minutes. Three lots of 10 minutes in a day work well enough to get the heart pumping faster and increase your breathing rate.
For example, brisk walking is excellent exercise, costs nothing and is easy for most people to do every day. How about going for a walk before lunch or dinner? You could also try activities like swimming, cycling, gardening, aerobics, jogging, badminton or football.
The best way to become healthier without it becoming a chore is to try and incorporate your excercise into your daily routine by walking to work, getting off the bus a few stops earlier and taking the stairs instead of the lift. Doing this will help you to become fitter, make it easier to manage your weight and will promote a healther heart and circulatory system.
The options are countless. If it is something you enjoy, you are more likely to make it part of your routine. However, if you haven't exercised for a while, seek professional advice first.
To check our diabetes infographic click here
For to check our Diabetes Risk Awareness Service click here
To read our article on heart click here