How’s your blood pressure?
Is your blood pressure under 120/80mmHg? If you don’t know your numbers, here’s why it really matters.
When you know your numbers, you are then able to take steps to get yours back in control if you need to.
What is blood pressure?
Blood pressure is the force, or pressure, that blood exerts on the walls of the blood vessels. This pressure ensures a steady flow of blood into, and out of, all the organs of the body.
Keeping blood pressure within normal limits is vital.
If it is too high (hypertension), blood vessels can be damaged, causing clots, and rupture, resulting in a heart attack or stroke. If it is too low (hypotension), blood flow to the tissues may be inadequate, which is potentially very dangerous – especially if this were to affect the brain, kidneys or heart.
How do I know I have blood pressure problems?
High or low blood pressure does not always cause symptoms.
Pubescent girls, young, slim women, pregnant women and gaunt, older people are most frequently affected by low blood pressure. It can be a result of dehydration, which is particularly common in older people.
If you experience symptoms of low blood pressure (see below), and they occur frequently or very suddenly, you should get the cause clarified by your doctor.
High blood pressure or hypertension, which is more common than low blood pressure, not only affects older people. Young adults and even children can also suffer from it. What is particularly worrying is that many people affected do not know they are ill.
What causes high blood pressure?
There are many causes of hypertension. In most cases, an unhealthy diet and lifestyle are major contributory factors.
The risk of developing high blood pressure increases with age. Over the years, the blood vessels lose their elasticity and become stiffer. Often, only the upper blood pressure value (systolic pressure) is elevated in older people - this is also considered high blood pressure, which is usually treated with medication.
These days, more and more children also develop high blood pressure. In children, the main causes are being overweight and too little exercise. Maintaining a normal weight and doing daily physical activity are the best ways to protect children from high blood pressure and its consequences.
In adulthood, it affects men more often than women. About one in five men between the ages of 40 and 49 has high blood pressure. From the age of 60 onwards, women catch up. This is usually caused by the menopause, when levels of the hormone that lowers blood pressure, oestrogen, begin to fall. Women can also develop high blood pressure during pregnancy or by taking the contraceptive pill.
In rare cases, high blood pressure is the result of another disease. This is usually a kidney disease, hormone disorder or vascular disease. If this other condition can be treated successfully, blood pressure usually returns to normal.
What are the symptoms of low blood pressure?
What are the symptoms of high blood pressure?
Most people show hardly any clear symptoms of high blood pressure, so it often goes unnoticed for a long time. That’s why it’s often referred to as a ‘silent disease’. It is, therefore, important to take possible signs of high blood pressure seriously and see a doctor as soon as possible:
How can a nutrition practitioner help?
The most common underlying reason for blood pressure problems are poor diet and lifestyle choices. Even small changes to your habits and what you eat can make a big difference in a relatively short period of time.
I will ask questions about your overall health and health history, diet, lifestyle and exercise habits. I will look at your food diary to see where there may be room for improvement. I will then develop a customised diet, supplement and lifestyle plan for you. Are you interested to know more? Why not book in a free call.
Prostate Care You Can’t Ignore
When you think about long-term health, prostate care often doesn’t come to mind until there’s an issue. Yet, the prostate plays a crucial role in men’s overall health and wellbeing so making sure it’s on your radar will be key to your (or your partner’s) long term health and happiness.
If you’ve even considered your prostate before, here’s what you need to know:
Common symptoms of BHP
Testing for BHP
You might have several different tests; some can be done at your doctor’s (like a blood test or a urine test). Others might need to be done at a hospital.
It’s likely your doctor will want to rule out some more serious conditions like prostate cancer.
The blood test is called the prostate-specific antigen (PSA) blood test. PSA is a protein made in the prostate and levels rise with the prostate gets enlarged - although levels can be affected by some illnesses or recent procedures/ surgery.
Dietary strategies for supporting prostate health
1. Balance your blood sugar levels
Eating the right balance of proteins, fibre and starches along with healthy fats has benefits for all aspects of your health. Every meal should contain a source of protein.
Choose wholegrain versions of foods like pasta, rice and bread to prevent blood sugars spiking, and fill your plate with veggies.
2. Eat more fruit and veg
A diet rich in plant-based foods provides essential vitamins, minerals, and antioxidants that protect the prostate.
Foods like tomatoes (rich in lycopene), broccoli, and green tea have all been linked to better prostate health. These nutrients help fight inflammation and reduce oxidative stress, which can contribute to prostate problems.
3. Don’t skimp on healthy fats
Not all fats are created equal and one type you’ll definitely want on the menu. Omega-3 fatty acids, found in fatty fish, like salmon and mackerel, plus walnuts and flax and chia seeds, help reduce inflammation and may lower the risk of prostate diseases.
At the same time, if you can cut back on saturated fats and processed foods, which promote inflammation, you can consider this a double win.
4. Eat foods that contain zinc
Like sesame and pumpkin seeds are naturally high in zinc, an important mineral that can be lacking in mean with prostate problems compared to those who don’t.
5. Limit alcohol and caffeine
Too much alcohol and caffeine can irritate the bladder and prostate, especially for men who are already dealing with urinary issues.
Moderation - or avoidance - is key to preventing these problems from worsening.
Lifestyle aspects
Keep an eye on your weight
Excess weight, especially around the midsection, can increase the risk of prostate problems - as well as a host of other midlife problems.
A balanced diet (like the Mediterranean-style diet described above and regular exercise will help you maintain a healthy weight and support prostate health.
Making movement matter
Regular exercise not only helps maintain a healthy weight, but it also supports prostate health.
Physical activity improves circulation and can reduce the risk of developing prostate problems. Aim for at least 150 minutes of moderate exercise per week.
Get regular check-ups
Even if you feel prostate issues aren’t a thing, do put it on your radar and be mindful of some of the symptoms. Early detection is crucial.
Make sure to schedule regular prostate screenings, especially if you’re over 50 or have a family history of prostate issues. Talking to your GP about any concerns will help catch any issues early on.
The food and lifestyle recommendations are great at any stage of life, not least midlife, so taking these on board regardless will stand you in good stead for the coming decades.
Uncomfortable truth: prostate problems are very common, and prostate cancer is on the up
Source: Prostate Cancer UK
Do you know that I also work with male clients? If you’re interested in a health check, why not get in touch. I offer free 30-minute health reviews and you can book in here.
Spotlight on Men’s Health
It's “Movember”, that time of year where normally clean-shaven men start sprouting moustaches – with varying degrees of success.
“Movember” is the leading charity for men’s health worldwide. Every year – in November – it raises awareness of men’s health issues by encouraging men to grow a moustache, move more for the 30 days of the month (at least) and run men’s health charity events at work and in their social circles. The charity funds research and education about men’s health issues, focussing primarily on suicide prevention, prostate and testicular cancer.
Suicide is the main cause of death for men and boys between the ages of 5 and 49 – a shocking and desperately sad statistics. Suicide was the main cause of death in boys and younger men even before the Coronavirus pandemic. The social isolation during the pandemic is making matters worse. 90 % of people who attempt or commit suicide have mental health problems.
More women than men suffer from depression, but women are more likely to talk about their issues and seek help. Men tend to bottle up their problems and negative feelings – until they can no longer cope. Movember is encouraging men to speak out and seek help.
The charity’s other focal subject is cancer, in particular prostate and testicular cancer. Although cancers affect both men and women, men are 60% more likely to get the disease and 70% more likely to die from cancer than women. There is much speculation about why that is.
The most common cancers in men are prostate, lung and colon cancer – in that order. The most common one – prostate cancer – is a cancer that women cannot get. Cervical cancer in women has declined due to improved screening. Screening for prostate cancer is not (yet) routinely done. One reason for that is that there is still some discussion about how useful the PSA (prostate specific antigen) reading actually is.
Throughout their life, women have a lot more contact with health professionals. Birth control, pregnancy, birth, child rearing and routine breast cancer and cervical screens means that they are in and out of doctors’ surgeries a lot more often than men as a matter of course. This reduces the reservations some may have about talking to medical professionals. It also offers ample opportunity to mention something they have been worried about. Stereotypically, men are more reluctant to make an appointment with a doctor.
The most common cause of death for men between the ages of 50 and 79, however, is still heart disease, an issue the charity does not seem to emphasise very much. The good news is that for males, the death rates from heart disease and stroke have reduced by about 50% since 2001.
The bad news is that the incidence of heart disease has barely changed. However, modern medicine has become much better at treating it, so that more people survive for longer. According to the British Heart foundation, 80% of people living with heart disease have at least one other health condition. It looks like in most cases that might be type 2 diabetes. A paper published in the European Heart Journal in 2015 found that 75% of patients with cardiovascular disease have abnormal blood sugar readings.
While deaths from heart disease and lung cancer in men have reduced by 50% and 30% respectively since 2001, there has been an increase in the death rate from Alzheimer’s and dementia of more than 60% and from liver disease by 12%. Alzheimer’s is also the leading cause of death in men over the age of 80.
Liver disease is almost entirely preventable. The most common causes are lifestyle-related: alcohol and obesity (together with hepatitis B, an infectious disease) account for 90% of cases. Alcohol is still the main reason for liver failure, but in recent years there has been a new version of liver disease: non-alcoholic fatty liver disease (NAFLD). At first, doctors often did not believe their patients when they said they didn’t drink – but presented with livers in a state of disease previously only seen in alcoholics. Now we know that something other than alcohol – sugar – can wreak just as much havoc on the liver as alcohol does.
As Alzheimer’s and dementia have been on the rise for decades, years of research have gone into finding out was causes it. Today, Alzheimer’s is referred to by some as “type 3 diabetes”, because here, too, blood sugar increases and insulin resistance has been observed. Although Alzheimer’s is known to have many contributing factors, there is no doubt that sugar is one of them.
The bottom line is that diet appears to play a major role in the leading causes of death among men. Diabetes promotes silent low-grade but long-term inflammation that damages blood vessels, nerves and liver cells. Even suicide, usually preceded by mental health issues, is not exclusively psychological. A healthy diet may not prevent all mental health problems all by itself, but a diet of ultra-processed food certainly promotes them.
So, if you are going to do just ONE thing to prolong your healthy lifespan it’s this:
Eat real food
Ultra-processed foods have been linked to cardiovascular disease, cancer, non-alcoholic liver disease, and neuro-degenerative diseases – which is code for Alzheimer’s and dementia. We’re not cut out to subsist on man-made food.
We evolved to eat natural foods: meat, fish, seafood, eggs, vegetables, fruit, nuts and seeds, herbs and spices. There is very little humans can do to improve on nature – except perhaps cooking (which allowed us to develop a bigger brain) and fermenting (which is not just a handy way to preserve food, but supports the gut).
If you are already eating real food or want to do TWO things to live a long and healthy life:
Cut out sugar and refined carbohydrates
Much of this will have left your life once you started eating real food, but there may be room for improvement. Sugar is detrimental, and all starchy carbohydrates (think bread, rice, pasta, potatoes) ultimately turn into sugar in the process of digestion.
How fast that happens and how much they will make your blood glucose rise depends on how processed they are. If you must have bread, pasta, and rice, go for the whole grain versions. Consider cutting them out altogether, because while there are essential fats and essential amino acids (the building blocks of protein), there are no essential carbohydrates. If you never eat pasta again, you’ll live. Probably a longer and healthier life to boot.
If you’re up for even more steps towards better performance, more energy and less bulge, book in for a free 30-minute men’s health review. You can do that by clicking here.
How to Feed a Family – and Not Go Crazy!
Feeding a family is a rewarding yet sometimes daunting task. From managing picky eaters to juggling everyone’s different dietary needs, it can feel like an endless challenge.
However, with a little planning and some practical tips, you can create nutritious meals that everyone will enjoy. In this blog, we'll explore common challenges and provide solutions to help you navigate the complexities of modern family mealtimes.
Understanding the challenges
Fussy Eaters
Dealing with picky eaters is a common issue for many families and, if you have young children, this may be your biggest bugbear. Children often go through phases where they refuse certain foods or prefer a limited diet. What you need to know is that, most of the time, fussy eating isn’t about food, and it’s (usually) not about you either. It’s about children wanting to be independent and explore their preferences.
Fussy eating is generally something children grow out of. Their palates change as they get older and they don’t need to exert quite the same level of control over their environment and, very gradually, something resembling normal family eating can resume.
PRO TIPS:
Hidden sugars in foods
In today's food market sugar is hidden in many products especially cereals but also sauces and condiments like ketchup, making it difficult to ensure your family is consuming a balanced diet. High sugar intake can lead to various health issues, including obesity, tooth decay, and behavioural problems in children. Knowing how to identify hidden sugars and finding healthier alternatives is crucial for maintaining your family's health. The solution? Be a label-reading Ninja.
PRO TIPS:
Different dietary needs
Every family is unique, and so are their dietary requirements. Whether it's allergies, intolerances, or personal preferences, catering to different needs can be tricky. It's essential to find a balance that satisfies everyone while ensuring nutritional adequacy.
PRO TIPS:
Busy household calendars
Balancing meal preparation with a busy household schedule is one of the biggest challenges parents face. Between work, school, and extracurricular activities, finding the time to cook healthy meals can seem impossible. However, with the right strategies, you can streamline your meal prep and make it manageable.
PRO TIPS:
Building a positive food environment
Creating a routine
Establishing regular meal and snack times helps create a stable eating pattern. Make family meals a priority whenever the calendar allows. Sharing meals together promotes healthy eating habits and strengthens family bonds. It provides an opportunity for everyone to connect and enjoy quality time together.
Encouraging healthy habits
Parents play a significant role in shaping children's eating habits. Be a role model by making healthy food choices yourself and avoid making judgements about foods being ‘good or bad’.
You can gently incorporate nutrition education into daily life. Discuss the benefits of various foods, for example, and involve children in the cooking process. Reward systems can be effective for encouraging children to try new foods and make healthier choices. Be sure to use non-food rewards like extra playtime or a fun family activity.
Fostering independence
Encourage children to take an active role in the kitchen. Assign age-appropriate tasks that allow them to contribute to meal preparation. Younger children can help with washing vegetables, while older kids can assist with cooking and meal planning. This not only teaches valuable life skills but also builds their confidence and interest in healthy eating.
Feeding your family doesn't have to be a constant battle. When you understand the challenges and make a plan to implement (over time) some of these practical solutions, you can create a positive and nourishing food environment for everyone. Remember, the goal is to make mealtime enjoyable and stress-free, fostering healthy habits that will last a lifetime.
And I offer Family Nutrition programmes, if you’d like to come along and have a chat to me – just click this link.
Should you eat organic?
These days, finding organic food is easier than ever. Back in the day, if you wanted to eat organic, you’d have to grow your own or find a health food shop. The range of organic products available today – even in supermarkets - leaves hardly anything to be desired.
You can buy wholemeal flour as well as white flour, light and dark pasta, organic strawberries and organic asparagus, natural juices, organic meat, sausages, fish, poultry, eggs and dairy. Even ready or almost-ready meals such as pizza, tortellini and frozen chips are available organic, as are delicatessen specialities, wines, beer and spirits.
Even those with a sweet tooth can get their money's worth: organic sweet cakes and biscuits sweetened with sugar or honey are readily available in most supermarkets. Note though, organic sugar (and honey) is sugar and impacts your blood sugar level in the exact same way as regular sugar.
Whether purchased from a supermarket, a health food shop or a farm shop, organic food has always been more expensive than conventional food. However, over the last few months we have seen prices skyrocket. Not only is food – any food – now more expensive than it used to be, but we also have much higher energy prices to contend with, which further reduces the money we’ve got left to spend on food. So, is organic food worth the expense?
What are the benefits of organic food?
There are many good reasons to reach for organic products. Health, sustainability, animal welfare, and the wish to support organic farming all come into the decision to buy organic.
Organic food and animal feed is grown without synthetic pesticides and herbicides, resulting in less chemical residue on the finished produce. In an attempt increase yields and resistance to pests and harsh weather conditions, the chemical industry started developing agricultural chemicals just after the WWII.
They were used liberally for decades and did, in fact, do what it said on the tin. It only gradually became apparent that they might also be harmful to both human and animal health and, what’s worse, are persistent, i. e. they are virtually indestructible and will pollute our soils for centuries to come. Needless to say, they are in the food chain by now and are here to stay. Babies are now born with hundreds of chemicals already in their bodies, and persistent pollutants have now even reached polar bears. If they’re affected, what hope to we have?
Gradually, some of those offending chemicals were banned in the US, the EU, and the UK to varying degrees, but not all of them. Moreover, those that are no longer allowed for use in the industrialised countries instead sold to developing countries. Of course, because they are already everywhere and are persistent, those substances are found in organic as well as conventional food. However, organic farming at least puts a stop to their use, reducing future pollution, and, of course, the resulting produce and meat contains fewer harmful chemicals than conventional food. This is one reason why organic food is healthier.
Without pesticides, herbicides, greenhouses and synthetic fertilisers, organic produce must fend for itself, unlike conventional foods, which is mollycoddled from sprouting to harvest. Rather than being grown in huge monocultures, organic fruit and vegetables are planted alongside other plants that help protect them. Plants contain natural substances that fight pests and other threats to the plant’s health and increase its resistance to varying weather conditions. As it happens, these substances are not just good for the plant, but for us to. They are called phytonutrients. All plants contain them, but there are more of them in organic fruit and veg because they need them for their own defence.
Organically grown food is also more likely to be allowed to grow to full ripeness on the tree or in the field, at least if it is destined for local shops rather than being shipped around the world. That way, it has more time to accumulate and develop nutrients – vitamins, minerals and phytonutrients – that contribute to the nutritional value of the end product.
Animals raised to produce organic meat, dairy or eggs, must be fed organic animal feed. Their welfare has a much higher priority than it does in conventional farming, resulting in more space for the animal to move around, more time spent outdoors and straw covered surfaces rather than bare concrete or wire mesh to stand or lie on. Although with reference to beef and dairy, ‘organic’ does not necessarily mean ‘grass-fed’, organic cattle is fed much more grass – both fresh and hay – than conventional cows. Grass is the food cows evolved to eat, resulting in healthier animals and consequently healthier animal products. Unlike the grains or soya conventional cattle is fed on, grass and herbs have a higher omega-3 content, which, of course, affects the fatty acid composition of the resulting meat and dairy products.
As it turns out, food – whether that’s plant of animal food – that is grown and raised the way it should, even tastes better.
More and more people want to act responsibly not only for their own nutrition and for better taste, but also for animal welfare and the environment. They want a sustainable food system, and those who buy organic products support the goal of organic farming to create closed cycles between animals, humans and plants. But this comes at a price that is harder and harder to afford.
Why is organic food more expensive?
Agricultural chemicals were once introduced to increase yields – which they did. Consequently, organic farming does not result in the same amount of food for the same or even increased effort.
Natural pest control can be rather time-consuming. Ideally, you can group plants together in such a way that they protect each other, but sometimes organic farmers have to literally pluck pests off their plants or get down on the ground to pull weeds.
Obviously, allowing indoor and outdoor space for the animals also reduces the number of animals a farm can raise. Organic cheese, unlike mass-produced, cheap cheese, has been given time to ripen and develop flavour. Organic sourdough bread is allowed to ferment and rise naturally, rather than sped up with artificial rising agents.
So, all that effort, space and time put into the production of organic food and the reduced yield that goes with that, is, of course, reflected in the price – but also the flavour and nutritional value of the resulting food products.
If you can’t afford to buy organic only, would it help to pick and choose?
Yes, it absolutely would. Our conventional food is polluted to varying degrees. Some plants are hardy and/or have very effective self-defence, such as onions, carrots, beetroot, parsley, chicory and more. The phytonutrients they produce protect them from pests (and are also very beneficial for us). Consequently, such plants are left to their own devices and allowed to grow without chemical interference. However, many other types of fruit and vegetables are soft and delicate and easily fall prey to pests: potatoes, berries, apples and spinach are among the most sprayed foods and should be purchased organic if at all possible.
In the US, the Environmental Working Group publishes the “Dirty Dozen” (most polluted fruit and veg) and “Clean 15” (least polluted) to help customers prioritise. It must be said that, of course, the United States and Europe have vastly different laws concerning the use of agricultural chemicals. It is a sobering thought that kale – which at least in its natural state is so often hyped as a superfood therefore popular in health-conscious household – is treated with a carcinogenic chemical called DCPA (or dacthal in the US). The European Union banned DCPA in 2009. However, delicate fruit and veg remain delicate and are more likely to be treated with pesticides and/or herbicides than tougher plants, and in that respect the EWG guides are still useful.
(Links: https://www.ewg.org/foodnews/dirty-dozen.phphttps://www.ewg.org/foodnews/clean-fifteen.php )
Another aspect to consider is surface area. The smaller the plant product the larger the surface area. Grains and seeds provide a larger area for pests, bacteria and moulds to settle on, making them more vulnerable. Therefore, seeds and grains receive more treatment, just like soft fruit does. So, if you need to prioritise your spending on organic foods, consider buying organic rice, pasta and flour.
What if there is no way that you can afford anything organic?
The unhealthiest foods on the planet right now are ultra-processed industrial products. They are high in sugar, unhealthy fats and salt while being completely devoid of nutrients. Only the most cheaply produced agricultural products go into them, and animal welfare or the protection of the environment are not on the agenda. If you shun junk foods for the benefit of home-cooked meals and snacks from conventionally produced ingredients, you have already made the biggest step towards good health.
Also, not all food that doesn’t carry the label “organic” is doused in chemicals. Many farmers grow their fruit and veg and raise their animals in a sustainable way. To all intents and purposed, their products are organic, but they’re not allowed to call them that for various reasons. It could be that pesticides and herbicides are used on a neighbouring farm or have been used on their property in the past, preventing them from ever obtaining the classification as organic for their own crops. It could be that the process of getting accredited is just too lengthy and expensive, so they don’t bother. As a result, they can’t sell their products for quite the same price. It is worth checking out the farm shops and farmers markets in your area. Ask questions, read websites, find out more about the food grown where you live. It might be just as good as organic.
Buying local and seasonal food also means that you will get fruit and vegetables that have been allowed to grow to full ripeness and are still fresh by the time they reach your table. A conventional carrot pulled from the ground yesterday may be a lot more nutritious (and cheaper!) than an organic avocado picked in Brazil six weeks ago. “Organic” does not mean healthier as a general rule.
Some of the pesticide-laden foods you may not need at all. Grains are staples in the Western diet. Bread, pasta and rice grace our tables several times a day, so buying all of that in organic quality can quickly add up to a very high food bill. And yet, we don’t really need these foods at all. Such starchy carbohydrate foods mess with our blood sugar levels and are known to contribute to overweight and obesity. They are at the heart of type II diabetes and many scientists even consider them addictive. At the same time, starchy foods do not contain any nutrients we couldn’t get elsewhere. A diet of vegetables, low-sugar fruit, nuts, seeds, meat, fish, dairy and eggs provides everything we need. So, if you reduce your intake of bread, rice, pasta and baked goods, buying only organic – if any – your health would even benefit.
No matter how much organic food you can afford and for all the good this might do, if you do not have a lot of money there is still a lot you can do – for your health, the environment, and the animals – by choosing wisely and taking and interest in how, where and by whom your food is produced.
The best thing you can do is to cook from scratch. After that, prioritise and select your (organic) foods wisely.
Diabetes and Me
Has your weight been creeping up on you over the years and is proving difficult to shift – despite your best efforts? Or maybe your energy levels are on the floor? It’s easy to push to the back of your mind. Surely things can’t have got that bad… You’re not one of ‘those’ people whose food and lifestyle choices result in blood sugar levels so wonky, they find themselves in the prediabetes or diabetes trap… It’s easily done, and I see a lot of people in clinic who have been surprised to find they’re occupying that space.
It really is worth getting your blood sugar levels checked out. Once you know your numbers, you can do something about it and make a huge shift in all aspects of your health, including your weight. Whatever the tests say, I want you to know that, by making some simple changes to your diet and lifestyle, it is possible to prevent, control and, in some cases, put it into remission.
COULD IT BE ME?
One in six people over the age of 40 is likely to have diabetes, with many more lurking in the grey area leading up to a diabetes diagnosis – prediabetes.
There’s no upside to having diabetes. This is what may lie in store for anyone receiving the diagnosis: risk of stroke, heart disease, visual disturbances and other eye problems like cataracts and glaucoma, higher risk of bacterial, fungal and yeast infections, high blood pressure, damaged nerves and blood vessels, and fatigue and lack of energy. The list doesn’t stop there, but I think you get my drift. Diabetes is not a good thing.
WHAT IS DIABETES?
Diabetes is a condition in which levels of sugar (glucose) in the blood are higher than normal.
There are two main kinds of diabetes (type 1 and 2). Both types involve insulin, a hormone responsible for controlling the level of glucose in the blood. Type 1 diabetic patients do not produce sufficient insulin and therefore need to inject it (this type of diabetes is the rarer kind, and often develops at a young age).
Type 2 diabetic patients, produce insulin, but the cells become insensitive to it and so it fails to do its job properly. Type 2 diabetes accounts for over 90% of all people with diabetes, and the condition usually develops later in life. This type of diabetes is far more strongly associated with diet and lifestyle factors.
DIAGNOSING TYPE 2 DIABETES
Diabetes is diagnosed by testing your blood sugar level. If your fasting plasma glucose level (FBG) is too high (above 7 mmol/l) or your oral glucose tolerance (OGTT) is above 11.1mmol/l, your HbA1c (a measure of long-term blood sugar levels) is above 6.4%, this represents a diagnosis of diabetes.
For prediabetes, a condition where your blood sugar levels are higher than normal and that often leads to type 2 diabetes, your FBG might read between 5.5 and 7 mmol/l, your OGTT might be between 7.8 and 11.1 mmol/l, and your HbA1c might be between 6% to 6.4%.
It’s easy to dismiss the risk, but the shift into prediabetes can happen almost without your noticing it. You may experience niggling symptoms, like low energy or your weight creeping up on you, and your usual tricks to get it down no longer work as well as they once did.
Common risk factors for prediabetes are these:
WHAT TO DO IF YOU THINK THIS APPLIES TO YOU
Your GP will be able to organise blood tests for you. You can also get tested privately. I offer a range of biochemical tests and can work with you to make manageable changes to your diet and lifestyle to get your health back on track.
From a nutrition professional, what I’m about to say may sound a little biased, but I have seen so many diabetic clients receive unhelpful and incorrect advice about what to eat from doctors. Unfortunately, doctors receive no training in nutrition and have no other option than to follow the Eatwell Guide (published by Public Health England) – which, sadly, is outdated and not evidence-based. You may have been told that you could fix this just by losing a little weight, but I’m afraid that the way you might have gone about this in the past simply is not going to work anymore. And just starving yourself into losing a handful of pounds is not going to fix the underlying problem. It won’t miraculously change the numbers that came up in your test results.
What does work is a whole diet and lifestyle approach. I work with my clients to guide them to make better food choices that help lower their blood sugar levels. The strategy we create is tailored to you and no one else. What you like to eat, avoiding what you don’t like to eat, making changes at a speed that feels right for you to achieve your goals. We also look at these results in a bigger context of other annoying symptoms you might be experiencing and try to mop those up as we go along, too. You would be surprised the impact you can make on your health and how you experience life.
To find out more, why not book yourself in for a complimentary nutrition MOT and take your first steps back to good health today? Just click here.
Please get in touch and find out more - I offer a free 30-minute exploratory call.
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