April Newsletter

"Healthspan is not just about living longer. It's about living better, for longer."– Peter Attia, MD

Hello and happy April 🌼,

As the days grow longer and nature begins to bloom again, spring reminds us that fresh starts are possible and beautiful — not just for our homes, but for our health too.

With World Health Day on 7th April, it’s the perfect time to pause and check in with your wellbeing. If you're living with type 2 diabetes or pre-diabetes, or simply trying to make better choices, small daily actions can have a big impact — especially on your heart health.

This month, I’m sharing a few simple ways to “spring clean” your nutrition and movement habits to better support both blood sugar balance and cardiovascular wellbeing.

Why Heart Health Matters When Managing Type 2 Diabetes

People with type 2 diabetes are up to four times more likely to develop heart disease compared to those without diabetes. That’s because high blood sugar can damage blood vessels and nerves over time — and increase blood pressure, cholesterol, and inflammation.¹

The good news? Improving your nutrition and moving more each day can significantly lower your risk. And you don’t need perfection — just progress.

🌼 Spring Clean Your Health: 5 Practical Tips

Here are some simple ways to tidy up your daily habits and give your heart and blood sugar levels a boost this season:

1. Prioritise Fibre-Rich Veggies (especially spring greens!) Vegetables like spinach, kale, rocket, asparagus and spring onions are in season now. They’re full of fibre, antioxidants and nitrates that support blood sugar control and help protect your arteries.² Aim to fill half your plate with non-starchy veg at most meals.

2. Get Moving (even in short bursts) Regular physical activity improves insulin sensitivity and lowers blood pressure. You don’t need a gym membership — a 10-minute brisk walk after meals can help reduce blood sugar spikes.³ Start small and build up.

3. Stay Hydrated With warmer days on the way, remember to drink enough water. Dehydration can lead to higher blood glucose levels. Try a glass of water 30 mins before each meal as a gentle reminder.

4. Choose Healthy Fats Swap saturated fats (like butter or fatty meat) for heart-healthy fats from nuts, seeds, olive oil, and avocado. These fats may also reduce inflammation and support better cholesterol levels.⁴

5. Limit Ultra-Processed Foods (UPFs) Ready meals, sugary snacks, and processed meats can increase the risk of heart disease and worsen blood sugar control.⁵ A good rule of thumb: stick to foods with ingredients you recognise.  And going back to point number one, if it’s difficult to avoid UPFs, eat them with veggies as the fibre will support the digestion process and reduce blood sugar spikes.

🍽️ Recipe of the Month:

Spring Veggie Stir-Fry with Ginger-Tamari Sauce - A quick, fibre-packed dinner that's low-GI and diabetes-friendly.

Ingredients (serves 2):

• 1 tbsp avocado oil or olive oil

• 2 garlic cloves, minced

• 1 tbsp fresh ginger, grated

• 1 small red onion, thinly sliced

• 1 small bunch of asparagus, chopped

• 1 courgette, halved and sliced

• 1 cup sugar snap peas or mangetout

• 1 cup baby spinach

• 1 tbsp tamari or soy sauce

• 1 tsp sesame seeds (optional)

• 1/2 fresh chilli, finely chopped (optional)

• Brown rice, quinoa or soba noodles to serve

Optional Add-ins:

• Add sliced grilled chicken breast, salmon, prawns or tofu for extra protein

Method:

1. Heat oil in a large frying pan or wok over medium heat.

2. Add garlic, ginger, onion and chilli (if using), and sauté for 2–3 mins.

3. Add asparagus, courgette and sugar snap peas. Stir-fry for 4–5 minutes until just tender.

4. Stir in spinach and tamari, cooking for another minute.

5. Sprinkle with sesame seeds and serve with brown rice or quinoa.

Why it works:Low-GI carbs, high fibre, lots of colour and antioxidants — this meal supports stable blood sugar and heart health. You’ll feel satisfied without the blood sugar rollercoaster.

📅 This Spring, Make a Fresh Commitment to You

If you’ve been meaning to take better care of your health but haven’t known where to start — or felt too overwhelmed by conflicting advice — you’re not alone.

Let’s make this your season of progress, not pressure.

🔗 Book a free 30-minute discovery call to explore how personalised support can help you take manageable steps forward. Email angella@feelgoodhealthcoach.life

🔎 Want more tips? You can now view past newsletters on my website – perfect if you’re looking for extra meal ideas or habit tweaks.  https://www.feelgoodhealthcoach.life/newsletter

Wishing you a healthy, hopeful and energising April!

Your friend and coach,

Angella

Feel Good Health Coach

References:

1.          World Health Organization. Cardiovascular diseases (CVDs)

2.          International Diabetes Federation. Diabetes and Cardiovascular Disease

3.          American Diabetes Association. Lifestyle Management: Standards of Medical Care in Diabetes—2023. Diabetes Care.

4.          Slavin, JL. "Dietary fiber and body weight." Nutrition, 2005.

5.          DiPietro, L. et al. "Walking 15 Minutes After Eating Can Help Prevent Type 2 Diabetes." Diabetes Care, 2013.

6.          Popkin, BM. et al. "Water, hydration and health." Nutrition Reviews, 2010.

7.          Schwab, U. et al. "Food and nutrient intakes and their association with lipid profile in type 2 diabetes." British Journal of Nutrition, 2018.

8.          Monteiro, CA. et al. "Ultra-processed products are becoming dominant in the global food system." Obesity Reviews, 2013.