Millions of people have type 2 diabetes, and this chronic disease can lead to kidney failure, blindness, heart attack, etc., if left unattended. This is why even if you are pre-diabetic, you need to prevent the onset of this medical condition.
In this article, we will talk about some lifestyle changes that will prevent the onset of this condition.
- Follow a healthy diet
The easiest and most crucial step to preventing type 2 diabetes is to follow a healthy diet plan. DCDC recommends a nutrient-rich diet that includes fruits, green veggies, lean protein, eggs, whole grains, water, as well as sugar-free beverages.
Additionally, supplements like Glucofort can be used for proper nutrition. It helps you with type 2 diabetes by removing ceramides from your blood which is seen as the core reason for diabetes.
There are a bunch of companies selling these so make sure to check out Glucofort reviews of various brands before zeroing in on one.
On the other hand, sugary drinks. Soda, processed food, food items with trans fat, and alcohol should be avoided as much as possible. You can also drink tea and coffee as the anti-oxidant compounds in these drinks can help you in blood sugar level management.
- Weight management
Weight management is really important and can help pre-diabetic patients. Losing 5% of their body weight can even reverse their pre-diabetic. Maintaining your body weight will help you in the long run.
You should choose healthy foods low in calories. This helps you with portion control. Following the Plate Method is a good start and is recommended by the ADA as well.
- Regular Exercise
If possible, you can exercise for 30 minutes 7 days a week; else, you should do a minimum of 30 mins 5 days a week. You can get in touch with your doctor and learn about the best exercises for your body type.
Start by setting up your fitness goals and, over time, increase the intensity of your workout regime for better results.
- Stop Smoking
People who smoke have a 30- 40% higher risk of developing diabetes than those who don’t smoke. Conversely, there are several health benefits if you quit smoking. Studies have shown that insulin works better on non-smokers. This is the hormone responsible for lowering blood sugar levels.
Heavy smokers are strongly advised to quit smoking as it is linked with diabetes.
- Control high blood pressure
Another risk factor for type 2 diabetes is high blood pressure. A 2015 meta analysis done on more than 4 million healthy adults indicates a higher risk of diabetes in adults with high blood pressure.
ADA suggests that people with high blood pressure can control this medical condition by choosing food items with less than 400ml of sodium per serving. Replacing salt with spices and herbs is another way. Eating cereals and whole grains while avoiding alcohol also helps.
Even after all this, if you can’t get it under control, then you can get in touch with your doctor and start taking medications to control your blood pressure.
- Meditate and relax
Too much stress can affect the hormonal balance, which can increase or decrease blood sugar levels in an unexpected manner. This indicates why mental health is essential and how lower stress levels can help you regulate your blood sugar levels.
A 2018 study shows how increased stress levels also increase the risk of type 2 diabetes. Several yoga techniques and meditation can help you relax while providing diabetes-related benefits as well. This includes better insulin production and lower blood sugar levels.
- Lifestyle change program
It can be a little intimidating for individuals to change their lifestyle drastically in a matter of days. Joining any CDC recognised lifestyle change program can help you with these changes.
These lifestyle change programs offer customized lessons and plans that will slowly guide you through these changes. A trained lifestyle coach with experience will make sure you achieve your lifestyle goals.
Besides all this, you will be with a group with similar goals. You can interact and share your experience with others, and that can really help you with your journey.
- Drink Water
You can limit the consumption of sugar drinks by choosing water instead. Drinks like soda and sweetened fruit juices are often linked with a higher risk of type 2 diabetes.
Drinking such beverages can increase the risk of diabetes by 18%. However, drinking water can result in better insulin response as well as blood sugar levels.
Bottom Line
By adopting a healthy lifestyle, anyone can prevent the onset of type 2 diabetes. These easy and effective changes will help you in the long run as well. Avoiding a sedentary lifestyle, regular exercise, and a controlled diet can pretty much prevent type 2 diabetes in most individuals.
In case you are pre-diabetic, and your blood sugar levels are high no matter what you try, it is advised that you connect with your doctor and start with the medications as soon as possible. This can help you get your diabetes under control at an early stage.
