When it comes to diabetes, type 2 diabetes is a more common problem found amid individuals across the globe, as compared to its counterpart. In its essence, type 2 diabetes a condition wherein the body becomes resistant to insulin leading to the presence of an excess amount of sugar in the bloodstream. Further, owing to the amount of damage type 2 diabetes can do to the overall functioning of the human system, prevention should be everyone’s utmost priority.
Preventing this type of diabetes is as simple as eating a healthy diet, becoming more physically active, losing those extra pounds of fat buried in different corners of the body and taking medications like Farxiga, etc. on time. It’s never too late to make amendments and walk towards a healthier path. Here, in this article, we’ve compiled a list of tips and tricks to prevent this disease and live a healthy lifestyle.
Become more Physical Active
The benefits of being physically active are a plethora. Exercising can help an individual lose weight, keeps a check on their blood sugar levels and boost sensitivity to insulin. Many pieces of research show that aerobic exercises and certain types of resistance training can significantly help in controlling it.
Eat a Fibre-Rich Diet
The fiber in itself has many benefits. It can help individuals reduce their risk of developing type 2 diabetes by improving their blood sugar levels, lowing the risk of suffering from heart diseases and even promoting weight loss. Foods which are rich in fiber usually include beans, whole grains, fruits, vegetables, and nuts.
Whole Grains can do Wonders
Although it’s still not clear as to how whole grains help in preventing diabetes, they do aid in regulating many bodily functions. Most dieticians recommend that individuals who are at risk of developing type 2 diabetes must add whole grains to their diet. These can be in the form of beads pasta products and cereals.
Lose Extra Weight
Individuals who are overweight are also at a higher risk of developing this disease. Every extra pound promotes inflammation and insulin resistance, which in turn increases the risk of diabetes. There are many healthy ways to lose weight, including following a low-carb diet, intermittent fasting, and alternate day fasting and so on. These must be clubbed with regular exercising to prompt faster weight loss.
Smoking is one of the common reasons behind the onset of many fatal diseases including heart diseases, emphysema, and lung cancer. Type 2 diabetes is no exception here. According to many pieces of research, smoking triggers this disease and even makes it hard to control. Hence, quitting smoking is one of the best ways to prevent developing this type of diabetes.
Avoid a Sedentary Lifestyle
Many physicians state that it is utmost important for individuals to avoid being sedentary if they want to prevent type 2 diabetes. A sedentary lifestyle not only means an individual performs no or very little physical activity but also binges into things which ultimately open gates for diseases like type 2 diabetes to cause trouble. Changing sedentary lifestyle can be simple and easy as not sitting in one position for long, walking around the house or workplace for a few minutes every hour and even taking the stairs instead of using the elevator.
Optimize Vitamin D Levels
As a lesser known fact, vitamin D is very important for regulating blood sugar in the body and preventing the risk of developing type 2 diabetes. Physicians recommend that individuals who are at risk must maintain a vitamin D level of about 30 ng/ml. Foods sources of vitamin D include cod liver oil, fatty fish and sun exposure (early morning sun rays are the best source of vitamin D for the body).
Drink Tea or Coffee
While water remains as one of the ways sources to keep the body hydrated and prevent it from developing type 2 diabetes, adding tea and coffee can also help in avoiding the condition. Many studies suggest that individuals who drink coffee on a regular basis are at a lower risk of developing it as compared to their counterparts. It is because coffee and tea contain antioxidants known as polyphenols which typically help protect the body against diabetes.