About 422 million people worldwide have diabetes and 1.6 million deaths are attributed to this illness each year. Worryingly the number of people with the disease has been steadily rising over the years and it's estimated 578 million people will have diabetes by 2030.
The most common form is type 2. And in the western world this accounts for approximately 90% of all cases.
With world diabetes day on the 14th of November, we thought it would be timely to look at how to prevent or reverse diabetes naturally. The good news is estimates show more than half of the cases of type 2 diabetes could be prevented or delayed if some simple measures were taken.
Calculate your risk
Although there may be some warning signs of diabetes such as urinating frequently and feeling thirsty. In many cases, there aren't any.
Get checked regularly by having a blood test with your doctor or take the quick NHS test here to see if you're at risk. Pre-warned is pre-armed, as the saying goes, and the sooner you know you may be at risk, the sooner you can take action.
Measure your waist
If you carry extra fat around your waist this could mean fat is building up around your organs causing insulin resistance.
Measure your hips and then your waist. As long as your hip to waist ratio is under 0.85 for women or under 1 for men, you shouldn't be at risk. But if it's over, you might need to reduce your waistline.
Research has shown that people who can reduce their body weight by 5-7% were able to reduce their chances of getting type 2 diabetes by 58%. Approximately 46% of sufferers could put their diabetes into remission by losing weight.
It's been shown that weight loss of about 5-10% can reduce insulin resistance and reverse diabetes. A diet rich in nutrients and low in sugars is recommended. High fibre and low releasing carbohydrates help to reduce hunger cravings and so help weight loss.
Your body is better able to regulate your blood sugar levels and your weight, when a regular meal schedule is maintained. If you eat smaller portions more regularly you're training your body and regulating your blood sugar levels.
Aim for moderate and consistent portion sizes for each meal. Start with a good breakfast to provide energy and keep meals to similar sizes each day.
When you're stressed the body releases cortisol which makes sugar control and fat loss more challenging. Studies have shown that exercise can reduce stress hormones like cortisol and encourage feel-good endorphins. So breathe, relax and go for that run.
Here at Britt’s Superfoods, we've developed a range of superfood juices to help you take control of your health. Packed with vitamins and minerals our juices can provide you with the nutrition you need whilst trying to lose weight.