Preventing Type 2 diabetes

Average rating:

There are more than 3 million people in the UK with diabetes and, more surprisingly, up to 750,000 who have Type 2 diabetes and don't know it.

The number of diabetes sufferers has risen sharply from just 2 million in 2005.

The increase has come mainly in those people with Type 2 diabetes and has been linked to the modern diet and rising rates of obesity.

It is worrying because it is easily preventable, providing people follow these five simple steps, courtesy of Diabetes UK.

Anyone who is worried can go to their local branch of Lloyds Pharmacy for a free test with instant results.

1. Eat well

Around 80% of people with Type 2 diabetes are overweight when diagnosed. Eating a healthy diet that is low in salt, sugar and fat with lots of fruit and veg is a simple way to prevent diabetes.

Also, make sure your portions aren't too big and eat three regular meals to control your appetite. No-one's suggesting you have to abandon cakes and sweets totally - just make sure they're a treat, rather than a part of your daily diet.
- Try Rosemary Conley's Kick-start Diet

2. Be physically active

Apart from making you feel good, getting regular exercise can reduce your risk of developing Type 2 diabetes by up to 64%.

You don't have to become a full-on gym bunny - just take a brisk walk at lunchtime, go swimming or kick the ball around in the park with the kids.
- Find more easy exercise tips

3. Stop smoking

Smoking's not just bad for your lungs. It can also lead to high blood pressure which causes heart disease, and this is a major risk factor for developing Type 2 diabetes.
- Tips on stopping smoking
- 10 benefits of kicking cigarettes

4. Watch your waist

Putting on the pounds round your midriff increases your risk. If you're a man and your waist is 37 inches or more, or you're a woman and your waist is over 31.5 inches, then you could be at risk of Type 2 diabetes.

5. Get checked out

Type 2 diabetes can lay undetected for up to 12 years, which means that 50% of people already have serious complications by the time they're diagnosed. If you have a large waist, are over 40 and a close member of your family has diabetes, you should get a diabetes test.

You can either see your doctor, or go to any branch of Lloyds Pharmacy for a free test. It only takes 2 minutes and a small pinprick of your finger and results are given to you almost instantly.