Diabetes Prevention: 4 Tips for Taking Control
Changing your lifestyle can help you prevent or delay type 2 diabetes. It is extremely important to prevent the onset of diabetes. Why? A family health history of diabetes, high cholesterol, obesity, or excess weight increases your risk of type 2 diabetes.
If your doctor diagnoses you with prediabetes (where your blood sugar level is higher than normal, but not high for your doctor to diagnose with type 2 diabetes), then you may need to change your lifestyle to prevent or delay type 2 diabetes.
If you change your lifestyle, then you might not suffer from serious diabetes health complications, such as heart, kidney, and nerve damage in the future. It is best to start changing your lifestyle now.
1. Lose Some Weight
If you are overweight, then you should lose some weight to reduce your risk of diabetes. According to one large study, if you can change your diet and exercise to lose 7% of your body weight, then you can lower your chances of developing diabetes by around 60%.
According to the American Diabetes Association, individuals with prediabetes need to lose 7% – 10% or even more of their body weight to stop the disease from progressing. If they can lose more weight, they are more likely to get more benefits.
Use your current body weight to set your weight-loss goals. Remember to consult your doctor before setting your short-term and long-term goals. Your doctor will ensure you set reasonable goals.
2. Get Physically Active
Getting physically active is good for your health. Regular physical activity can help individuals:
- Lower their blood sugar
- Lose weight
- Boost their sensitivity to insulin – it helps keep the blood sugar under the normal range
Here is how you can maintain your health and lose some weight:
You have to do 30 minutes of moderate aerobic exercise or even vigorous exercise regularly. The goal is to do more than 150 minutes of aerobic exercise every week. Swimming, walking, running or biking are some of the best aerobic exercises. To get updated news, resources and education platforms abut the latest fitness, check the Ability Today here.
You have to do resistance exercises 2 to 3 times every week. Resistance exercise can help you maintain an active lifestyle and increase your balance and strength. Calisthenics, yoga and weightlifting are the best resistance exercises.
Limiting inactivity can help you control your blood sugar levels. Do not, therefore, spend countless hours sitting in front of your computer. Stand up and walk around after every 30 minutes. You can even do some light exercises to help you stay active.
3. Eat a Plant-Based Diet
You will get vitamins, carbohydrates and minerals in a plant-based diet. Carbohydrates are energy-giving foods because they provide the body with glucose.
The body does not absorb or digest dietary fiber. However, fiber-rich foods can help you lose weight and reduce your chances of developing diabetes. It is, therefore, best to eat fiber-rich foods, including:
- Legumes, like lentils, chickpeas, and beans
- Nonstarchy vegetables, like cauliflower, broccoli and leafy greens
- Fruits, like fruits from trees, peppers and tomatoes
- Whole grains, like quinoa, whole oats, and whole-grain rice
Here are the reasons to eat fiber-rich foods:
- They are energy-rich and more filling, so they can help you consume less food
- They can help you manage the risk factors affecting your heart health, like inflammation and blood pressure
- They can lower your blood sugar levels and slow your absorption of sugars
- They can interfere with the absorption of cholesterol and dietary fat
Do not, however, consume foods containing “bad carbohydrates”, such as fruit juices, pasta from white flour, white pastries and bread. Also, do not eat too much-processed food.
4. Eat Healthy Fats
It is best to eat fatty foods in moderation since they have high calories. You need to eat foods with unsaturated fats to help you manage weight or lose weight. Eat foods with “good fats” in moderation.