Progression from prediabetes to diabetes is inevitable if you are stuck with the same routine and lifestyle habits. Although you can’t alter your genes, age or lineage to prevent this disorder, You can certainly control some other major factors that are the reason behind type 2 diabetes.
Obese people are much more susceptible to acquiring insulin resistance; therefore, if you are currently not diabetic but overweight, the future might be different.
Diabetes can lead to serious health problems like stroke, heart disease, blindness and foot problems. The longer you suffer from diabetes, the worse your health becomes. Therefore, it is vital to nip the evil in the bud while it is still manageable.
This article will introduce you to some of the most effective tips that can prevent diabetes. Read on for a better understanding.
Exercise Regularly
Prediabetes often accounts for reduced insulin sensitivity leading to resistance of the said hormone. This resistance hinders the uptake of sugar into the cells for breakdown. The sugar left in the blood accumulates and disturbs the body’s natural cycle.
Moreover, since insulin is not effective, the pancreas receives a signal to produce even more insulin to extract sugar from the bloodstream and throw it into the cells.
Regular physical activity can increase insulin sensitivity through a different cycle. Exercising helps cells to intake sugar and use it for energy supply. The reduction of sugar concentration in the blood through various physical activities is the first line of prevention and management of prediabetes and diabetes, respectively.
Studies suggest that activities like aerobic exercises, strength training and High-intensity Interval Training (HIIT) result in improved blood sugar levels. However, if you are not a big fan of endurance training and exercising, short sessions of exercise like brisk walking or running a few times a day can also be helpful.
Manage Your Weight
As already discussed, excess weight and fat accumulation can skyrocket the chances of developing Type 2 diabetes. Too much visceral fat in your midsection or around the organs hinders insulin sensitivity and leads to resistance of the hormone, inflammation and prediabetic symptoms. If left untreated, it further exacerbates diabetes.
However, losing even small amounts of fat or overall weight can significantly reduce your risk of developing diabetes. Isn’t it better to get rid of the problem from the root instead of crying over Farxiga 10mg price increments day by day?
Medicine can only do so much; you must manage your life and weight to live healthy and carefree days.
Switch To a Healthy Diet
Fast foods have dug deep roots in our daily lives, and it has become unavoidable to indulge in junk meals every now and then. Such foods are rich in unhealthy fats and oils that help the accumulation of even more fats in the body. Increased fat means increased chances of insulin resistance and, ultimately, higher risks of developing diabetes.
Switch your unhealthy diets to plant or animal alternatives that provide you with healthy minerals, vitamins and carbs. Carbohydrates, aka sugars and starches, are the major energy sources of the body; however, too much intake during prediabetic conditions can speed up insulin resistance. Therefore, ensure intake of healthy carbs like fruits, non starchy vegetables, whole grains and fiber-rich foods like legumes and beans.
The fibers can help slow down sugar absorption into the bloodstream and lower their levels. Fibers also interfere with cholesterol and dietary fat absorption and manage health to prevent other risk factors.
Say goodbye to Smoking.
Smoking is a menace contributing to several health conditions, including heart diseases, COPD, and intestinal and lung cancers. Recent research also relates smoking to developing type 2 diabetes.
Although the mechanism is not fully known, Smoking may inhibit the secretion of insulin from the pancreas and also increase insulin resistance.This theory is backed by studies showing heavy smokers develop diabetes faster than light smokers.
Reduce Your Meal Portions
It has become a norm to eat heavily when you are presented with something you love and only take a bite or two of something that you don’t find pleasing. However, consuming just the right portion size per meal is vital. Eating portion sizes appropriate for your body needs help to prevent diabetes in more ways than one.
Too much food at the same time immediately raises the blood glucose concentration and insulin levels in prediabetic people. A study in geriatric people shows that a meal plan with managed portion sizes led to weight loss, reduced body fat and ultimately reduced insulin resistance.
To manage the portions, follow the plate method that entails filling half plate with non-starchy vegetables, a quarter with lean protein and the last quarter with complex carbs like whole grains or fruits.
Wrap Up
That’s a wrap! Diabetes not only affects you physically, but mental health is also affected greatly. It is better to take preventive measures now than to regret it later on. Follow the tips we have mentioned above, and you can certainly beat the risk of developing diabetes.
