There are an estimated 2.5 million people in the UK diagnosed with diabetes and approximately more than 500 000 people who have the condition and do not know about it (Diabetes UK, 2009). Diabetes is a condition where the cells in your body cannot absorb glucose anymore this leads to high glucose levels in the blood and consequently in the urine. Glucose is sugar and is used as fuel in cells hence without glucose cells cannot fulfil their tasks.

In type 1 diabetes also called juvenile diabetes (usually diagnosed in the teens) insulin (a hormone which is vital for the uptake of glucose into cells) is not produced anymore or just in very low levels. Whereas in type 2 diabetes insulin is produced but cells are not using it efficiently anymore thus less glucose can be used by the cells (Porth, 2002). Type 2 diabetes is more commonly diagnosed in adults. Studies also suggest there is a higher risk to develop diabetes if one is of Asian back ground, if more than one person in your family has diabetes and if one is overweight or even obese (Bennett et al., 2004).

Although there are to date many medications which enable managing this chronic disease, diabetes causes evidently several other diseases due to its systematic action. Hence diabetes patients are more likely to develop chronic heart disease, stroke, kidney and eye diseases as well as diabetic foot which is a major contributor to foot amputations. Diabetic related prescriptions are by now the largest cost factor for prescriptions in the NHS in England (NHS, 2007).

In recent years evidence is accumulating that lifestyle can have a huge impact on the prevention or delay of type 2 diabetes (Fonesca, 2008, Lindström and Uusiipa, 2008, Bennet et al., 2004). It was for example found that the risk of getting diabetes is reduced by 31% with dietary changes and by 46% with increased physical activity (Fonesca, 2008, Lindström and Uusiipa, 2008).

But what should one consider to prevent type 2 diabetes?

Gaining and maintaining healthy weight is one important aspect, the BMI should be between 21-23, if one is above these levels losing weight will be preventive (Bennett et al., 2004). Moderate to vigorous (80-90 % of age predicted maximum heart rate) physical activity 3-5 times per week will help to take up glucose into muscles and seems to improve insulin resistance and to reduce blood glucose levels (Bennett et al., 2004).

As for diet there are several factors which may be preventive. Firstly high intakes of fats particularly saturated fats and trans-fats have been shown to increase diabetes risk, hence it is suggest not to consume more than 25% of daily calories as fat (Fonesca, 2008) and no more than 7% of daily energy intake as saturated fats.
Secondly fibre plays an important role in diabetes prevention and fibre intakes in the UK are below recommendation, hence including more legumes, pulses, whole wheat bread, rye bread, whole meal pasta, whole grain cereal and generally more vegetables will make a difference (Bennett et al., 2004).

Finally there is some indication that omega-3 fatty acids which are found in high concentrations in oily fish such as herring and sardines may help to prevent diabetes, as these have been shown in animal studies to improve insulin sensitivity (Bennett, 2004).

For more information about diabetes such as symptoms, finding out whether you are at risk and much more:
http://www.diabetes.org.uk

Bennett, P.H., Lindström, J., Loheranta, A.,  Mann, J., Steyn, N.P., Temple, N., Tuomilehto, J. and P. Zimmet  (2004) Diet, nutrition and the prevention of type 2 diabetes, Public Health Nutrition,  7, 1A, 147–165

Diabetes UK (2009) http://www.diabetes.org.uk accessed 21.08.09
Fonesca, V.A. (2008) Identification and Treatment of Prediabetes to Prevent Progression to Type 2 Diabetes, Best of Clinical Cornerstone, Clinical Cornerstone, 9, 2 , 51-59

Lindström, J. and M. Uusiipa (2008) Lifestyle intervention, diabetes, & cardiovascular disease, The Lancet, 371, 1731-1732

NHS (2007) Prescribing for diabetes in England an analysis of volume, expenditure and trend, UK: The Information Centre and Yorkshire & Humber Public Health Observatory

Porth, C.M. (2002) Pathophysiology concepts of altered health states, USA: Lippincott Williams & Wilkins

Andrea Zick, Esteem Fitness Nutritionist London

Esteem Fitness – Personal Training London and the South East