Type 2 diabetes can lead to serious health conditions, such as nerve damage, kidney problems and cardiovascular disease if left untreated, so its important to take appropriate steps to prevent it developing. Some simple lifestyle changes can help keep your blood sugar levels in check based on what causes the condition. One of the causes is lack of exercise which can lead to being overweight. Being more active is recommended to prevent type 2 diabetes – but which exercise is most effective?
A study by Aarhus University Hospital in Denmark found HIIT can play a part in reducing the risk of type 2 diabetes
A study by Aarhus University Hospital in Denmark found HIIT can play a part in reducing the risk of type 2 diabetes by keeping blood glucose levels within a healthy range.
HIIT, which stands for High Intensity Interval Training, is a form of interval training which alternatives short periods of intense anaerobic exercise with less intense recovery periods.
Trainer Zana Morris revealed the other benefits of doing HIIT.
She told Waitrose & Partners magazine: “The short bursts of exercise of High Intensity Training make it easy to fit a workout into a busy week, but its benefits don’t stop there.
“It’s also one of the fastest ways to increase strength and stamina while building lean body mass and burning fat.
“In fact, a study by researchers at McMaster University in Canada found that three 20-minute sessions of intense interval training per week (working at 85 per cent of your maximum heart rate) can provide the same benefits as ten hours of steady exercise over a two-week period.
Type 2 diabetes: There’s one exercise you need to do to prevent high blood sugar (Image: GETTY)
“High-intensity workouts cause massive disturbances in your muscle fibres, and this increases your metabolic rate for anything from two to 24 hours after you work out.
“This means your body continues burning a bit more fat even when you rest.”
Losing weight, especially if you’re overweight, will make it easier for your body to lower your blood sugar level, as well as improve your blood pressure and cholesterol, say the NHS.
A poor diet can also lead to the development of type 2 diabetes, and while there’s nothing you can’t eat if you have the condition, the health body recommends you limit certain foods.
It advises: “Eat a wide range of foods including fruit, vegetables and some starchy foods like pasta.
Type 2 diabetes: HIIT was found to play a part in reducing the risk of the condition in a study (Image: GETTY)
Type 2 diabetes: Eating a healthy, balanced diet is also key to preventing the condition (Image: GETTY)
“Keep sugar, fat and salt to a minimum.
“Eat breakfast, lunch and dinner every day – don’t skip meals.”
A recent study showed the consumption of one egg everyday seems to associate with a blood metabolite profile that is related to a lower risk of type 2 diabetes.
The study conducted by the University of Eastern Finland found that blood samples of men who ate more eggs included certain lipid molecules that positively correlated with the blood profile of men who remained free of type 2 diabetes.
Dr Sarah Brewer, working in association with CuraLin, a type 2 diabetes supplement, explained the impact diabetes can have on your life and other ways you can help control your blood sugar levels.