5 questions about… the prevention of type 2 diabetes
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More and more people are diagnosed with type 2 diabetes. With the right lifestyle changes, you can often live with this very well. According to biologist Marian Bosma, these lifestyle adjustments can also prevent the development of type 2 diabetes. She answers five frequently asked questions.
1. What factors increase the risk of type 2 diabetes?
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"It is not always clear when someone will develop type 2 diabetes. Yet there are factors that are predictive of type 2 diabetes. You have no influence on some factors: Heredity: type 2 diabetes in father, mother, brother or sister gives a higher chance. Ethnicity: with ancestors of Turkish, Moroccan, Hindustani or Surinamese descent, the chance is greater. Age: As you get older, the chance increases. This may have to do with less exercise. Type 2 diabetes used to be called old-age sugar. Pregnancy: After gestational diabetes or giving birth to a child who weighs more than 9 pounds, there is a higher chance of developing type 2 diabetes later. You can influence other factors: Overweight: a BMI of 25 or higher gives a higher risk. In addition, the higher your BMI, the higher the odds. Overweight with belly fat: for men there is an increased risk if their waist circumference is greater than 94 centimeters, for women this applies from 80 centimeters. Little movement, for example if you have a sedentary job and travel by car. "
2. What can you do to prevent the development of type 2 diabetes?
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"It's actually quite simple: turn the risk factors around: Work on a healthy weight. Exercise enough. Get a good night's sleep. Relax regularly. These last two actions help to achieve a healthy weight and stable blood sugar. "
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
3. How does this manifest itself in practice?
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"You can tackle any risk factor: If you are overweight, lose weight slowly. It is more important to keep the weight off than to lose it quickly. Choose foods high in fiber, such as vegetables and legumes. Combine with food in which nature is still visible, such as water, fruit, egg, nuts, fish, meat and chicken. Avoid foods that cause rapid blood sugar spikes: for example, sugared drinks and juices, sweeteners, biscuits, sweets, white bread, toast, pasta, sweet spreads and desserts. Move for 30 minutes daily until your breathing has accelerated slightly. Choose activities that you enjoy doing and do movements that suit your fitness level. Make sure you can sleep well. Make your bedroom dark and quiet. Pay attention to rounding off the day, so that you get into bed with a tidy head. Learn to relax. If you do a relaxation exercise daily, it will get easier. "
4. Does this also apply to type 1 diabetes?
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"In type 1 diabetes, a different mechanism plays a role, namely inflammation that stops insulin being produced. There are indications that a grain-free diet may be able to stop the development of type 1 diabetes. in the first year it is discovered. This research is still in its infancy. The advice for a healthy weight, sufficient exercise, a good night's sleep and regular relaxation are of course good for everyone. "
5. Are these lifestyle changes useful even if you have already been diagnosed with diabetes?
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"Yes, with these advice it is even possible to get rid of type 2 diabetes. A large proportion of diabetics can return to healthy blood values without medication. It does not matter whether someone now using tablets or insulin syringe. Adjusting the diet together with medication can quickly lead to a hypo. Therefore, consult with your general practitioner or practice nurse in advance about how the medication may be adjusted. " Marian Bosma is a biologist and has more than 15 years of experience as a healthcare consultant. She wrote the online course 'Diabetes-free living' for people who want to get started to lower their risk of type 2 diabetes. A
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"Yes, with these advice it is even possible to get rid of diabetes type 2. A large proportion of diabetics can return to healthy blood levels without medication. It does not matter whether someone now use tablets or insulin syringe. Adjusting the diet together with medication can quickly lead to a hypo. Therefore, consult with your general practitioner or practice nurse in advance about how the medication may be adjusted. " Marian Bosma is a biologist and has more than 15 years of experience as a healthcare consultant. She wrote the on
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg