With an increase in the number of cases of life-threatening diseases, maintaining a healthy lifestyle is important. Diabetes, which is a condition that causes the blood sugar levels to rise higher than normal, is among these life-threatening diseases. The two types of diabetes that people suffer from include Type 1 and Type 2 diabetes. In this guide, you’re going to learn how to prevent Type 2 diabetes.
What is Type 2 Diabetes?
Also known as non-insulin dependent diabetes, Type 2 diabetes is a condition in which the body either resists insulin or doesn’t produce insulin. It is usually a mild form of diabetes unlike Type 1, which is more chronic. Its common symptoms include blurred vision, fatigue, hunger, frequent urination, and increased thirst. Here are 6 ways you can prevent Type 2 diabetes.
- Keep Your Weight in Check
Being overweight or obese can put you at a higher risk of developing Type 2 diabetes. Obese or overweight individuals usually have excess body fat lying around the abdomen. The excess body fat can increase the resistance of their bodies to insulin. Once the body develops a resistance to insulin, you may suffer from Type 2 diabetes.
- Know Your Diabetes Risk Levels
Genes can increase your likelihood of developing Type 2 diabetes. Consider taking a risk assessment test to determine your diabetes risk levels. Scoring over 12 in the test means that you are at a higher risk of developing the condition. In this case, you may consider following a lifestyle modification program that helps reduce your risk of Type 2 diabetes and other life-threatening diseases. In any case, it is advisable to buy a home kit that you can use to test or diabetes by yourself.
- Exercise Regularly
Lack of physical exercises may have an impact on your weight, blood pressure, blood glucose levels, and cholesterol levels. Physical exercises can help you combat obesity and lower your cholesterol and blood sugar levels. Consider exercising moderately at least thrice a week to make your body immune to life-threatening diseases. You can also hire a personal trainer to help create effective workout programs.
- Take Healthy Meals
Make an effort of eating a balanced and healthy diet every day. Your food should contain less Trans and saturated fats. Shop and eat more high-fiber foods, vegetables, and fruits. Wash the fruits and vegetables thoroughly before eating them raw or cooking them. You should also consider cutting back on salt, which can increase the blood pressure levels.
Consider cooking your meals rather than eating processed or takeaway foods. When you cook the meals, it’s easier to limit the amount of fat and salt used. You can also serve the right portions of proteins and carbohydrates to avoid overeating. Remember to use fresh ingredients when preparing food at home.
- Quit Smoking and Limit Your Alcohol Intake
The likelihood of smokers developing diabetes is two times more than that of non-smokers. Quit smoking since it can trigger an increase in your blood pressure and blood sugar levels. You can also limit your alcohol intake since alcohol can increase your triglyceride and blood sugar levels. Women should have at least one drink a day while men should have at least two drinks a day.
- Control Your Blood Pressure
An increase in blood pressure may increase the likelihood of getting life-threatening illnesses such as diabetes, cardiovascular disease or stroke. You can control your blood pressure with a balanced diet and regular exercise. Get enough quality sleep at night and avoid preoccupying your mind with stressful thoughts. Maintaining a healthy weight and sticking to the medication prescribed by your physician can also help.
Cardiovascular disease and diabetes have several risk factors in common. The risk factors include physical inactivity and obesity. Reducing your risk of cardiovascular disease can also reduce your risk of getting Type 2 diabetes. Consider visiting the doctor regularly to get your blood cholesterol, blood pressure and blood glucose levels checked.
As discussed above, the best way to prevent Type 2 diabetes is maintaining a healthy lifestyle on a daily basis. You need to eat healthy foods, drink plenty of water and exercise regularly. It’s also important to know your risk levels of developing diabetes and stick to the lifestyle modifications that a physician gives. Remember to test regularly for blood glucose, blood pressure, and blood cholesterol levels.