Everyone is at high risk of developing type 2 diabetes, the most common type of diabetes. You may have a sister, brother, or parent with type 2 diabetes, or maybe you are experiencing gestational diabetes (a type of diabetes) that develops during pregnancy). There are certain factors that can increase the risks of developing type 2 diabetes.
This is a chronic disease that affects hundreds of thousands of people worldwide. According to the best diabetes doctor in Islamabad, this type of diabetes can increase the risk of foot problems, blindness, heart disease, kidney failure, strokes, and several other serious conditions.
Before diagnosing type 2 diabetes, you may have high blood sugar levels known as prediabetes. Almost 37% of people have a chance of developing type 2 diabetes with untreated prediabetes.
There are certain factors of this disease that you can’t change, such as your age and genes. However, several changes in your diet and lifestyle may reduce the risks.
Ways to Prevent Type 2 Diabetes
Here are several ways to reduce the risks of developing type 2 diabetes:
Try to Lose Extra Weight
Obesity or extra weight may increase the risks of this disease. In addition, excess weight or fat around your abdominal organs or in your midsection-is associated with inflammation, insulin resistance, prediabetes, and type 2 diabetes.
Even losing a small amount of weight, such as 5-7%, may be helpful in reducing the chances of type 2 diabetes if you have developed prediabetes.
You can go for many healthy weight-loss strategies. Preparing a balanced diet with lean proteins, non-starchy vegetables, healthy fat, and complex carbs would be a great start.
Be Physically Active
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There are many benefits associated with being physically active. Physical activities can help you in:
- Lowering your blood sugar levels
- Losing weight
- Boosting your sensitivity to insulin, which would help to keep your blood sugar levels in a normal range
Several physical activities may be a perfect option for maintaining a healthy weight:
- Resistance Exercise: this exercise, at least two to three times a week, helps in increasing your strength and maintaining an active life. Resistance exercises can include calisthenics, yoga, and weightlifting.
- Limited Inactivity: avoiding long bouts of inactivity like sitting at the computer can help to control blood sugar levels. Take some minutes to walk or stand or do some light activities every thirty minutes.
- Aerobic Exercise: at least thirty minutes for aerobic exercises such as swimming, brisk walking, or running can play an essential role in preventing high blood sugar levels. You have to spare 150 minutes for a week.
Drink Plenty of Water
Drinking plenty of water will help you limit such drinks or beverages that are high in sugar. Sugary drinks such as sweetened fruit juice and soda are linked to increased chances of latent autoimmune diabetes in adults (LADA) and type 2 diabetes.
Increased water intake can be helpful in managing better blood sugar levels and insulin response. People who replace soda with water may experience a decrease in insulin resistance and fasting blood sugar.
Eat Healthy Fats
Fatty foods with high calories should be eaten in moderation because it takes a lot of time to burn these calories. To manage and lose weight, your diet should include a number of foods with good fats (unsaturated fats).
Good fats, polyunsaturated and monounsaturated fats, can help promote healthy blood cholesterol levels and good vascular and heart health. Sources of unsaturated fats are:
- Canola and cottonseed oils, safflower, sunflower, and olive
- Seeds and nuts such as pumpkin and flaxseed seeds, peanuts, almonds
- Fatty fishes like mackerel, salmon, sardines, cod, and tuna
Bad fats, unsaturated fats, are found in meats and dairy products. These meats and dairy products should be a small part of your diet. You can minimize saturated fats by eating lean chicken and low-fat dairy products.
Smoking is a cause of many serious health problems such as chronic obstructive pulmonary disease (COPD), heart diseases, intestinal or lung cancers, and type 2 diabetes.
Smoking may contribute to insulin resistance and inhibit insulin secretion, and heavy smoking is linked with higher chances of diabetes than smoking fewer cigarettes.
Eat Healthy Plant Foods
Plants provide carbohydrates, minerals, and vitamins to your diet. Carbohydrates include fiber, starches, and sugars-the energy sources of the body.
Fiber-rich diets help in promoting weight loss and lowering the chances of diabetes. Fiber-rich diets can include:
- Legumes like chickpeas, beans, and lentils
- Nonstarchy vegetables such as cauliflower, broccoli, and leafy greens
- Fruits such as tomatoes and peppers
- Whole grains like quinoa, whole pasta, or whole-grain rice
Fiber benefits include:
- Slows sugar absorption and lowers blood sugar levels
- Manages other risk factors such as inflammation, heart health, and blood pressure
- Interferes with cholesterol and dietary fat absorption
Avoid foods that are rich in bad carbohydrates such as pasta with flour, fruit juices, white pastries and bread, and processed foods.
Maintain Your Vitamin D levels
Vitamin D is considered an important vitamin to maintain blood sugar levels. Vitamin D deficiency is associated with insulin resistance and type 2 diabetes. Liver and cod oil, fatty fish, and sun exposure are good sources of vitamin D.
Type 2 diabetes is a chronic disease that can affect you for your whole life. Therefore, it is essential to take some steps to prevent this chronic disease. The above-mentioned seven ways can play an essential role in preventing type 2 diabetes.
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