Type 2 diabetes is a chronic illness that affects many individuals in Keshav Nagar. Untreated cases can cause kidney failure, blindness, heart disease, and other severe conditions.
Before you get diagnosed with diabetes, there is a phase where you have prediabetes. It is estimated that up to seventy percent of individuals with prediabetes continue to grow type 2 diabetes. Luckily, moving from prediabetes to diabetes is stoppable.
Although there are certain factors you cannot change — such as your genes, age, or past behaviours. There are many actions you can take to reduce the risk of diabetes.
So, we have mentioned seven ways you can use to avoid diabetes.
Cut sugar and refined carbs from your diet
Consuming refined carbs and sugary foods can put at-risk people on the quick track to building diabetes. Your body instantly breaks such foods down into tiny sugar molecules, which get absorbed within your bloodstream.
The resulting growth in blood sugar stimulates your pancreas to create insulin. Insulin is a hormone that helps sugar get out of the bloodstream and into your body's cells.
If you have prediabetes, your body's cells get resistant to insulin's functions, so sugar becomes high within the blood. In turn, the pancreas creates more insulin, trying to get blood sugar down to a healthy level.
As time passes, this can progress to higher blood sugar and insulin levels till the condition becomes type 2 diabetes.
Work out regularly
Doing physical activity frequently may assist in preventing diabetes. Exercise improves your cell's insulin sensitivity. So, less insulin is required to keep your blood sugar levels within control when you perform exercises.
Several physical activity types are known to decrease blood sugar and insulin resistance in obese, overweight, and prediabetic adults. These involve aerobic exercise, strength training, and high-intensity interval training.
Working out more regularly can improve your insulin function and response. It is best to select a physical activity that you love, engage with, and feel you can stay with for long-term.
Lose weight if you are overweight or obese
Even though not everyone who gets type 2 diabetes is obese or overweight, several people are.
Moreover, prediabetes people usually carry extra weight in their midsection and near abdominal organs, including the liver. This is called visceral fat.
Extra visceral fat encourages insulin and inflammation resistance, which significantly raises diabetes's risk.
Even though losing even a little quantity of weight can help decrease this risk, studies suggest that the more weight you lose, the more benefits you will have.
There are several healthy choices for losing weight, involving Mediterranean, low-carb, vegetarian, and paleo diets. Opting for a diet you can continue for a long time is vital to control weight loss.
Smoking is shown to contribute to or cause several severe health conditions. There is also research associating smoking and second-hand smoke exposure to type 2 diabetes.
Smoking is strongly associated with diabetes risk, particularly in heavy smokers. Quitting is shown to decrease this risk as time passes.
Follow a very-low-carb diet
Following a very-low-carb or ketogenic diet can help you to avoid diabetes.
Even though several ways of eating encourage weight loss, very-low-carb diets have proof backing them.
They are consistently shown to-
- Decrease blood sugar and insulin levels,
- Raise insulin sensitivity
- Lower other diabetes risk factors
Watch portion sizes
Whether or not you choose to have a low-carb diet, it is essential to avoid large portions of food, especially if you are overweight.
Consuming excess food at one time is shown to cause higher blood sugar and insulin levels in people at risk of diabetes.
On the other hand, reducing portion sizes may help prevent this form of response.
Avoid sedentary behaviours
It is essential not to be sedentary if you want to prevent diabetes. If you have no or little physical activity and sit throughout the day, you have a sedentary lifestyle.
Observational studies are showing a consistent relation between sedentary behaviour and diabetes risk. Changing sedentary behaviour is as easy as standing up from your desk and walking around for a few minutes every hour.
Have realistic and achievable aims, like standing when talking on the phone or taking the stairs rather than the elevator. Committing to such easy, concrete actions may be the best method to undo sedentary tendencies.
You have control over several factors that influence diabetes.
Instead of viewing prediabetes as a steppingstone to diabetes, you should take it as encouragement. So, make changes that can decrease your risk.
Eating proper foods and changing lifestyle behaviours that encourage insulin levels and healthy blood sugar will provide you with the best chance to avoid diabetes. You can also opt for diabetes management with your general physician in Keshav Nagar.