Little changes can have a big impact! type 2 diabetes is a serious condition affecting millions of people in the UK, but the good news is that it’s largely preventable. Our diabetes prevention programme is designed to support you in making these changes, one step at a time. 

From simple dietary swaps to easy ways to get more active, here are some practical tips and advice to help you on your journey to better health with Healthier You.  

Making positive changes 

Here are some practical tips to help you get started. 

Eating better 

• Add whole grains. Replace refined grains like white bread and pasta with whole grains, like brown rice, quinoa, and whole wheat products. They’re rich in fibre, to help keep your blood sugar levels stable and you feeling fuller for longer. 

• Add veg. Aim for at least 5 portions of different fruits and vegetables a day to get essential vitamins and minerals and add colour and flavour to your dishes. 

• Reduce sugar. Start by cutting down on sugary snacks and drinks, replacing them with healthier options like fresh fruit, nuts, or yoghurt if you crave something sweet.  

Moving more 

• Add steps. Walking is a simple and effective way to get moving. Aim to take short walks throughout your day, whether it’s a brisk walk during your lunch break or a stroll in the evening – every step adds up. 

• Stand up. If you have a desk job, consider using a standing desk or taking regular breaks to stand and stretch. Standing more often can help reduce the risks associated with prolonged sitting. 

• Try something new. Finding a physical activity you enjoy can make staying active fun. Whether it’s swimming, cycling, dancing, or playing a sport, the key is to stay engaged and have fun while being active. 

Healthier habits 

• Drink more water. Staying hydrated is crucial for overall health. Carry a water bottle with you and aim to drink at least 8 glasses of water a day. If you find plain water boring, try adding a slice of lemon or cucumber for flavour. 

• Sleep well. Good sleep is essential for maintaining your health so try going to bed and waking at the same time each day, even on weekends as consistency helps regulate your body’s internal clock. 

• Practice mindfulness. Stress can have a significant impact on your health and adding mindfulness practices like meditation, deep breathing exercises, or yoga into your daily routine can help manage stress. 

Steps to long-term success 

Setting realistic goals, tracking your progress, and having a strong support system can have a lasting impact. 

Setting goals 

• Be specific. Instead of vague goals like “eat healthier,” set specific targets such as “eat at least 1 vegetable with every meal” or “replace sugary drinks with water 5 days a week.” 

• Be realistic. Start with small, manageable goals. For instance, if you’re new to exercise, aim for a 10-minute walk each day rather than a 5-mile run. 

• Set a timeline. Give yourself a timeframe to achieve your goals, to maintain motivation and give yourself a clear target to work towards. 

Tracking progress 

• Use a journal. Try tracking your food intake, exercise, sleep, and how you feel each day to discover patterns and help you stay accountable. 

• Use apps. There are numerous apps available that can help you track your progress. Whether it’s a fitness tracker, a calorie counter, or a mindfulness app, find tools that suit your lifestyle. 

• Celebrate milestones. Recognise and celebrate your achievements, no matter how small as positive reinforcement can keep you motivated. 

Support systems 

• Friends and family. Share your goals with friends and family. Their support and encouragement can make a big difference. They can also join you in your new habits, making the process more enjoyable. 

• Join a community. Look for local or online communities with similar health goals. Being part of a group can provide additional motivation and support. 

• Healthier You Programme. Take advantage of the resources and support offered by the Healthier You diabetes prevention programme. From expert advice to group sessions, there’s plenty of help available to keep you on track. 

Remember, reducing your risk of type 2 diabetes doesn’t have to mean making drastic changes overnight, you can take one step at a time towards a healthier lifestyle. And if you need support along the way, the Healthier You programme is here to help. Join us and start your journey to better health today. 

For more tips, support, and information on our diabetes prevention programme, visit Healthier You. Ready to take the first step? Get in touch.