Discover what 5 ways to prevent type 2 diabetes
Diabetes is one of the chronic diseases that can represent the highest risk for comprehensive health, especially if healthy habits are not followed. This disease, which happens at the time pancreas doesn’t create sufficient insulin or at the time your body does not efficiently use the insulin it creates, is estimated to affect 422 million people worldwide, according to figures from the World Health Organization.
When it comes to type 2 diabetes the most common type of diabetes – prevention is very important. It is especially important that diabetes prevention is a priority if you are at increased risk of diabetes, for example, if you are overweight, if you have a history of the disease in your family, or if you have been diagnosed with prediabetes (also known as impaired blood glucose) on an empty stomach).
Diabetes prevention is as basic as eating healthier, being more physically active, and losing a little weight. It is never too late to start. Making a few simple lifestyle changes now can help you avoid serious complications of diabetes in future, like kidney, nerve, and heart damage. Think about these tips of diabetes prevention.
- Do physical activity more
Routine physical activity has many benefits. Exercise can help you:
Lower your blood sugar
Increases your insulin sensitivity, which helps keep your blood sugar within a normal range
Research shows that aerobic exercise and resistance training can help control diabetes. The biggest benefit comes from a fitness program that includes both.
- Eat plenty of fiber
Fiber can help you with the following:
Reduce the risk of diabetes by improving glycemic control
Reduce the risk of heart disease
Promote weight loss by helping you feel full
Fiber-rich foods include vegetables, fruits, whole grains, beans, and nuts.
- Choose whole grains
The reason happen not to be flawless, but the whole grains reduce the danger of diabetes and assist preserve blood sugar levels. Try to ensure that however half of the grains you eat are whole grains.
- Lose the extra kilos
If you are obese, diabetes prevention may depend on weight loss. For every pound you lose, you will be amazed at how much your health will improve. Participants in a large study who lost a modest amount of weight (about 7 percent of baseline body weight) and who exercised regularly reduced their risk of diabetes by almost 60 percent.
- Evade fad diets as well as select healthier choices
Go for low carb diets, glycemic guide diet, or rest fad diets able to assist you put off weight at the start. But its efficiency in avoiding diabetes and its longstanding effects are unidentified. Also, by severely limiting or excluding a specific food set, you could be providing up the vital nutrients in those foods, and you’re likely to frequently crave such foods. Instead, include a variety of foods and controlled-size portions in your healthy eating plan.
When to see your doctor
The American Diabetes Association recommends testing blood glucose if:
You are 45 years or older
You are an adult, of any age, and you are overweight in addition to one or more diabetes risk factors, such as: family history of diabetes, personal history of prediabetes or sedentary lifestyle
Starting at age 45, your doctor will likely recommend a test every three years.
Talk to your doctor about your concerns and how to prevent diabetes. Your doctor will welcome your efforts to prevent diabetes and may give you more suggestions based on your medical history and other factors.