Follow These Tips To Prevent The Risk Of Type 2 Diabetes

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preventing the risk of type 2 diabetes

Having excessively high levels of sugar can lead to a chronic condition called diabetes. This occurs when you have type 2 diabetes because your body does not produce enough insulin or does not utilize it properly (this is called insulin resistance). You may be able to stop or delay the onset of type 2 diabetes if you are at risk. With lifestyle and dietary changes, type 2 diabetes can be prevented.

Obesity and type 2 diabetes

Who Is Susceptible To Type 2 Diabetes?

While everyone can be at risk of diabetes, the following categories of people are more susceptible to diabetes than others- 

  • People who are pre-diabetic,
  • People who are obese or overweight
  • People who are 45 years or older or have a history of diabetes in the family
  • People who have an elevated blood pressure
  • People who have a high triglyceride level or low HDL (good) cholesterol
  • People who have an inactive lifestyle
  • People who smoke 
Workout for diabetes

How Can Diabetes Be Avoided Or Controlled?

Diabetes is a chronic condition that requires everyday care. You need to make the right changes to your diet and lifestyle if you wish to manage diabetes in the best possible manner. We have listed a few easy measures below that can help you avoid and control diabetes- 

-Maintain A Healthy Body Weight 

One of the ways of preventing diabetes is weight management. If you lose 5 to 10% of your present weight, you may be able to stop or delay the onset of diabetes. If you weigh 200 pounds, for instance, your objective would be to shed between 10 and 20 pounds. It’s crucial to avoid gaining weight back after you’ve lost it.

-Limit Your Consumption Of Refined Carbs And Sugar

Consuming foods that are high in refined carbohydrates and sugar can raise your insulin and blood sugar levels, which may eventually cause diabetes. Therefore, you should limit your intake of sugar and opt for complex carbohydrates like veggies, oats, and whole grains.

-Exercise On A Regular Basis

Try to be physically active for at least five days of the week. You can go for 30 minutes of walking, dancing, lifting weights, or swimming everyday. You shouldn’t lead a sedentary lifestyle as it can put you at a greater risk of developing diabetes and aggravate your existing diabetic condition. 

-Eat A Fiber-Rich Diet

Getting enough fiber is beneficial for both your digestive system and weight management. Each meal should contain a good amount of fiber which can help you minimize blood sugar in your system and also your insulin surges. This can lower your chances of developing Type 2 diabetes.

-Avoid Overeating

It is possible to lower insulin and blood sugar levels, as well as the risk of developing diabetes, by avoiding consuming large meal portions. It has been established that eating a lot of food at once can put a diabetic person at risk of having higher blood sugar and insulin levels.

-Stay Hydrated

You may be able to better control your insulin and blood sugar levels and reduce your chance of developing diabetes by consuming enough water each day. You can avoid consuming alcoholic or other sweetened beverages that are loaded with sugar and preservatives.

Diabetes And Dehydration – Tips On How To Drink More Water Daily

-Quit Smoking

Insulin resistance brought on by smoking can result in type 2 diabetes. It has been proven that quitting smoking over time can lower the risk of type 2 diabetes.

-Always Seek Medical Advice

If there is anything else you can do to postpone or avert type 2 diabetes, you should always discuss it with your doctor. Your doctor could advise you to take some kind of diabetic medication if you are at a higher risk of developing Type 2 diabetes. 

Keep a check on your blood sugar levels. Use BeatO Glucometer to monitor blood sugar easily at home. Save yourself from unwanted complications of diabetes!

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