“Prevention is better than cure” is a proverb that has a huge relevance to life today. All health practitioners agree that the best thing you can do for yourself is to take good care of your health, so you’re free from deadly diseases. This is because when people contract some diseases, it costs them time, strength, and money, and sometimes it might be their life. A perfect example is type 2 diabetes.
This ailment alone affects millions of people today. It usually starts as prediabetes, where the rise in blood sugar level has not reached a stage where symptoms will be apparent. And if neglected for years, it develops into type 2 diabetes. This disease is not only dangerous in itself, but it can also lead to more chronic health problems like kidney failure, heart disease, blindness, and so on.
Although the risk level differs from person to person, it’s imperative that everyone takes preventive measures. This will help you to avoid or delay this health problem if you are already diagnosed with prediabetes. With simple lifestyle changes, you can still save your health. This post will show you six lifestyle changes that will help reduce your risk of diabetes.
Here Are Some Tips on How to Prevent Type 2 Diabetes:
Lower carb consumption
This is a dietary approach anyone should consider to prevent this health problem. Since diabetes generally means high blood sugar, it’s easy to understand why. High consumption of carbs usually causes the pancreas to produce more insulin to compensate for the increased sugar level by getting them absorbed into the cells. This will continue to an extent where the body cell becomes intolerant. Therefore, the increased insulin production in an attempt to bring down blood sugar will no longer be useful, causing blood sugar levels to stay on the rise. To prevent this, all you need is to reduce your total carb consumption, take carbs with higher fibre, and go for healthier alternatives like whole fruit, whole grain, broccoli, and other starch-free vegetables. Adding food with healthy fats and protein, such as avocado, nuts and olive oil, and fish will also go a long way in reducing your risk.
Stay physically active
Another way to prevent diabetes is to reduce sedentary habits. This includes exercising frequently and not sitting for most hours of the day. Research shows that people who sit ten or more hours a day are at higher risk of type 2 diabetes. Since you don’t want this, then it’s time to be physically active. This doesn’t have to be strenuous. Getting up from your desk every few minutes of work every hour and deciding to take the stairs in place of an elevator can make a huge difference. If you want to take things to the next level, you can get into more active exercises. Aerobic exercise, which involves swimming, running, biking, and skipping for a hundred and fifty minutes every week, and resistance exercises like hitting the gym, practising yoga, and workout will all aid in keeping your risk at the barest minimum.
Let water be your beverage
It can feel so fascinating to get that soda or sweetened juices to dash into your stomach. However, your body always complains about the effect. You don’t need to hear it. You just need to know that beverages high in sugar are predisposing you to diabetes. And the earlier you take caution, the better. So, what should you drink? Water is your best alternative. Drinking water regularly will help you to manage and lower your sugar drink consumption. That puts you at an advantage of improved blood flow and insulin management. The overall result is that your sugar level can be kept at a moderate level, thus decreasing your chance of type 2 diabetes.
Avoid smoking
If you are not new to our channel, this is probably not the first time you’re hearing this. Smoking is one of the deadliest habits of human health. It has been linked with many serious health complications like heart disease, kidney problems and cancer. Research also shows the possibility that smoking exposes an individual to diabetes by increasing insulin resistance and reducing its secretion in the body. So, it’s important to avoid smoking to decrease your threat of type 2 diabetes. Some studies even show that quitting smoking for as long as ten years can lower diabetes risk to the same level as someone who never smoked. Now that you still have the chance to make the changes, take advantage of it.
Maintain healthy weight
Weight is another important factor that plays a big role in your risk of diabetes. If you have a healthy weight, ensure to maintain it. And if not, you should begin taking measures to get it back to normal. Research shows that obese people are at a higher risk of diabetes than those who are not. So, it’s imperative to watch your weight and adjust it from time to time to ensure that you’re not overweight. Eating starch vegetables, lean proteins, healthy fats, and exercising are some of the measures you can take to get rid of excess weight and increase your type 2 diabetes safety.
Reduce consumption of processed foods
Highly processed foods usually have added sugars, fats and preservatives that are not supportive of human health. Examples are hot dogs, candy bars, desserts and so on. This predisposes you to an increased threat of diabetes. It’s better to take whole foods, especially the ones you cook at home. You will have full control over the ingredients used and ensure you eat healthily. Several studies have shown that eating whole foods reduces your diabetes risk more than packaged foods. So, you know the right one to choose.
If you love this post, please hit the like button to enjoy more health-based information like this. Check out also these related posts like “Seven Tips To Maintain Healthy Kidneys”. Remember to share with others so they can take caution and preserve their health. You don’t know whose life you might be saving.
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Recommended books for further reading:
- Eat Yourself Healthy: An easy-to-digest guide to health and happiness from the inside out
- Water – The Wonderful and Unique Life Source
- Perfect Health
- Eat to Beat Disease: The Body’s Five Defence Systems and the Foods that Could Save Your Life
- Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease
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