'I used to bring donuts to work - I lost four stone after ditching them for green tea'

The NHS is calling on around six million overweight people to consider a scheme to help prevent Type 2 diabetes.

Almost a million at-risk people have now joined its app-based coaching scheme which comes with free Fitbit-style activity monitors and has been shown to cut diabetes risk by over a third. One of them is 59-year-old Graham Lowe who joined the nine-month ‘Healthier You Programme’ and lost four stone after ditching donuts for green tea.

England says a record 166,360 people signed up last year to get personalised support, either face to face or digitally on changing ingrained eating habits and finding ways to get physically active.

READ MORE:

READ MORE:

Graham, of Four Oaks, near Birmingham, signed up after paramedics were called when he had pains down his right side just over a year ago. While Graham was found not to have had a stroke, tests did show he was ‘prediabetic’ with blood sugar levels on the cusp of developing Type 2.

Graham said: “My father has Type 2 diabetes so I’ve seen how challenging it can make life, and I didn’t want to follow in those footsteps. After learning about being pre-diabetic from a blood test that my GP did for me, I took immediate action to prevent my condition from becoming full-blown diabetes.

“I started by joining the NHS Healthier You Programme that my GP had referred me to, attending the sessions and following the advice that made important changes to my diet and level of activity. Since joining, I’ve given up sweets and exercise regularly. Before I used to bring donuts to work, but now I drink green tea.”

The new analysis also shows that more than 900,000 adults at high risk of developing Type 2 diabetes have started the programme since it was launched in 2016. Some 6.3 million Brits are estimated to be living with prediabetes - also known as non-diabetic hyperglycemia - with higher-than-normal blood sugar levels.

Combined with the 4.6 million people with diagnosed diabetes and the 1.3 million with undiagnosed diabetes, over 12 million people in the UK have either diabetes or prediabetes. Diabetes is a leading cause of preventable sight loss in people of working age and is a major contributor to kidney failure, limb amputation, heart attack, nerve damage, stroke and many of the commonest types of cancer. Symptoms include feeling very tired, thirst, and urinating more than usual.

Some 45% of those taking part in the programme are men – a much higher proportion than had traditionally agreed to attend NHS weight loss courses, thought to be due to the fact you can do it remotely.

After completing the programme Graham’s blood sugar level reduced from almost being at the diabetic range (48mmol/mol) and his and cholesterol also significantly lowered.

Graham, a father-of-three, said: “I recommend that people – especially men since we may not go to the GP for a check up as often – visit your GP and get tested for diabetes if you’re experiencing any of the symptoms like I did, like fatigue and increased thirst. Treat your body like your car and get an MOT regularly. You wouldn’t skip on maintaining your car, so why do that with your health?”

Research by University has found that completing the Healthier You Programme reduces someone’s chance of developing Type 2 diabetes by 37%, and participants typically achieve an average weight loss of 3.3kg.

What is the NHS Diabetes Prevention Programme?

People can self-register onto the NHS Healthier You Programme if they have been identified as being at “high risk” of developing Type 2 diabetes from their blood sugars - or request a direct referral from their GP. Doctors will consider blood sugar levels as well as patients’ lifestyle and genetic risk.

The HbA1c - or glycated hemoglobin test - measures blood sugar levels during the previous few months and the thresholds are as follows:

• Normal - Below 42 mmol/mol (6.0%).

• Prediabetes - 42 to 47 mmol/mol (6.0 to 6.4%).

• Diabetes - 48 mmol/mol (6.5%) or higher

Also known as the NHS Diabetes Prevention Programme, it is available both as a face-to-face group service and as a digital service, via an app. When referred people can choose between the two.

The programme offers wearable technologies that monitor levels of exercise and where users can access health coaches. As well as access to personalised support, such as access to health coaches, online ‘peer support groups’ are also an option to help set and monitor weight loss goals.

Academic research has shown the programme cuts the chances of developing Type 2 diabetes and has prevented thousands of people from getting the condition. Click for a list of providers near you.

Dr Clare Hambling, NHS England Director for Diabetes, said: “Type 2 Diabetes and obesity are both major public health challenges for this country, so it is great to see that this world-leading NHS initiative is preventing Type 2 diabetes and empowering hundreds of thousands of people across England to lead healthier lives.

“Having the opportunity to prevent this life-altering condition via the NHS is remarkable but it is also important that people are aware of their risk of developing Type 2 diabetes. The ‘Know you risk’ online tool is a quick and easy way of calculating your chance of getting Type 2 diabetes or you can always speak with your GP.”

Click to try the ‘Know Your Risk’ tool hosted by Diabetes UK.

Type 2 diabetes is largely preventable through lifestyle changes. Around nine out of 10 people with diabetes have type 2, and there are around two million people in England at high risk of developing Type 2 diabetes.

It is a complex health condition with multiple risk factors that include age, family history and ethnicity. However, living with obesity is the single greatest risk factor and accounts for 80-85% of someone’s risk of developing the condition.

Minister for Public Health and Prevention, Ashley Dalton, said: “We know that prevention is better than treatment, and that tackling the root causes of type 2 diabetes, such as obesity and inactivity, is one of the keys to tackling cardiovascular-related illness.

“It is great to see so many people engaging in this successful programme, which is making a real difference in reducing an individual’s type 2 diabetes risk through small everyday lifestyle changes.

“We know there is more to do, which is why we are continuing to restrict junk food advertising, limiting school children’s access to fast food, and ensuring that industry is incentivised to cut sugar in soft drinks.”

Examples of the Advice Given on the Programme

Dietary Advice

• Balanced Calorie Intake: A healthy weight management approach involves eating a balanced diet with a focus on portion control and reducing overall calorie intake.

• Increase Fruit and Vegetable Consumption: Aim for at least 5 portions of a variety of fruits and vegetables daily.

• Choose Whole Grains: Prioritize wholegrain bread, rice, and pasta over refined versions.

• Include Protein in Meals: Ensure meals include protein sources like beans, pulses, fish, eggs, or meat.

• Healthy Fats: Choose unsaturated fats from olive oil, sunflower oil, and oily fish.

• Limit Added Sugars, Salt, and Saturated Fats: Reduce consumption of processed foods, sugary drinks, and foods high in saturated fat.

Lifestyle Modifications

• Physical Activity: Engage in regular physical activity for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.

• Stress Management: Practice stress reduction techniques like yoga, meditation, or deep breathing exercises.

• Sleep: Aim for 7-9 hours of quality sleep each night, as sleep deprivation can contribute to weight gain.

• Support System: Involve friends, family, or support groups to help you stay motivated and on track.