An NHS doctor has revealed that a remarkably simple change to your daily cup of tea could be a powerful step in reducing your risk of developing type 2 diabetes. Dr Radha Modgil, an NHS GP, advocates for small, sustainable lifestyle adjustments over drastic New Year's resolutions, arguing they create a more significant cumulative impact on health.
The Power of a Small Swap
Dr Modgil suggests that overhauling your health doesn't require extreme measures. Instead, she prescribes focusing on tangible, realistic changes you can maintain. "Habits can be changed, our bodies can get used to these things quite quickly, and small changes can make a big difference over time," she advises.
She uses her own experience with tea as a prime example. "Years ago, when I was having a stressful day, I used to put three sugars in my tea," Dr Modgil admits. By consciously questioning the habit and gradually reducing the sugar, she now finds sweetened tea unpalatable. The ultimate goal is to eliminate added sugar in tea altogether.
This minor switch tackles several health issues. Sugary drinks contribute to weight management problems and increase the risk of type 2 diabetes and cardiovascular disease. Dr Modgil also warns that the energy boost from sugar is deceptive, leading to a sharp spike and subsequent crash in blood sugar that often leaves you feeling more fatigued.
Building a Healthier Lifestyle, One Step at a Time
Beyond the tea cup, Dr Modgil outlines several other manageable swaps across key lifestyle pillars that can collectively forge a path to better wellbeing.
Eating for Balance
Dr Modgil discourages extreme diets, emphasising balance instead. A fundamental step is ensuring you eat at least five portions of fruit and vegetables each day, which can be fresh, frozen, canned, or dried. This simple habit is linked to a lower risk of heart disease, stroke, and some cancers.
She also highlights the connection between emotional health and diet, noting that stress often leads to poor food choices. Being aware of this trigger can help. For healthier snacking, she recommends preparing a container of chopped fruit and vegetables to displace crisps and chocolate bars.
Following the NHS Eatwell Guide provides a solid template: fill over a third of your plate with fruit and vegetables, another third with high-fibre starchy foods, and the remainder with lean protein and dairy, including two weekly portions of fish (one oily).
Drinking Wisely
Hydration is critical, with a recommendation of six to eight glasses of fluid daily. Being well-hydrated improves brain function and can reduce feelings of hunger. Dr Modgil strongly advises swapping sugary drinks for water, the healthiest option, to aid weight management and blood sugar regulation.
She also cautions that fruit juices and smoothies should be limited to one small glass per day due to their high sugar and calorie content. Monitoring caffeine intake from tea, coffee, and energy drinks is also important, with a recommendation to reduce consumption gradually if needed.
Prioritising Sleep
Often overlooked, good quality sleep is a proactive process for physical repair and mental rest. Dr Modgil states that good sleep improves attention, concentration, and resilience, aiding in healthy decision-making and weight management. Conversely, poor sleep is linked to weight gain, worsened heart health, and increased risks of high blood pressure and diabetes.
Her top tips are to make your bedroom a stress-free sanctuary, removing work items, and establishing a consistent pre-bed routine to cue your brain for sleep. Getting plenty of natural light and exercise during the day also helps regulate your circadian rhythm.
Moving More
Reframing exercise as general movement is key, says Dr Modgil. The NHS recommends 150 minutes of moderate activity weekly, but this can include climbing stairs, gardening, or dancing. Building movement into your daily life lowers the risk of type 2 diabetes, certain cancers, and depression. Every bit counters the negative health impacts of sedentary time.
Moderating Alcohol and Smoking
Dr Modgil reiterates that there is no completely safe level of drinking. Sticking to the NHS guideline of no more than 14 units per week, spread over three or more days, reduces risks of liver disease and cancer and aids weight management. Planning ahead for social events, eating beforehand, and alternating with soft drinks can help.
On smoking, she is clear: "Less is always better." Quitting brings quick benefits like more energy and better circulation, plus long-term reductions in cancer and heart disease risk. Establishing a personal 'why' and seeking support via the NHS Quit Smoking app or a GP increases the chances of success.
Sustainable Change Over Drastic Resolutions
Dr Radha Modgil's overarching message is that lasting health improvements are built on small, consistent actions rather than unsustainable overhauls. Starting with a simple change, like removing sugar from your tea, can set in motion a series of positive habits that significantly reduce the risk of chronic conditions like type 2 diabetes and enhance overall quality of life.
