Changing lifestyle can be a big step toward preventing diabetes and never going to be too late.
When it comes to type 2 diabetes, which is the most common type of diabetes, prevention can be the best solution. Also, if you are at high risk of developing diabetes, for example, if you have too much weight or have a family history of diabetes, it is important to turn diabetes prevention into a priority of your life.
Preventing diabetes Just like eating healthy, boosting physical activity and reducing overweight, is part of the basic principles and it’s never too late to start. By creating a few small changes in your lifestyle, you can prevent serious problems with diabetes such as nerve damage, kidneys and heart.
Tip 1: Have more physical activity.
Everyday physical activity has many benefits. Sports help you:
– Lower your weight.
Bring your blood sugar down.
– Increases your sensitivity to insulin – which helps keep your blood glucose in a normal range.
Research shows that both aerobic and power exercises can help control diabetes, but the best result is from a fitness program that uses both of these exercises.
Tip 2: Eat lots of fiber.
The fiber gives you a lot of help:
– By increasing your blood glucose control, it reduces the risk of diabetes.
– Reduces the risk of heart disease.
Helps you lose weight by helping you feel satiety.
Foods rich in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.
Tip 3: You can eat whole grains.
Although the reason is not clear, but whole grains can lower the risk of diabetes and help maintain blood sugar levels. Try to have at least half your total cereals. Many foods made from whole grains are ready to eat, such as various breads, pasta and many cherries.
Tip 4: Reduce your supplement.
If you are overweight, preventing diabetes can reduce your weight. Each kilo you lose will improve your health. One study found that people who were overweight reduced their risk of diabetes by 16% by reducing their body weight by one kilo. Also, those who had a relatively low weight-at least 5-10% of their initial weight-and exercise regularly-reduced their risk of developing diabetes by up to 60%.
Tip 5: Avoid new diets and have healthier choices.
Glycemic index regimens and other new diets may help you lower your weight first, but their impact on diabetes prevention is not known and will not have long-term effects. By limiting a particular food group from a daily schedule, you limit the amount of nutrients needed to your body. Instead, focus on the amount of meals and the health of the ingredients you eat to have a healthy diet that helps your diet.
When do you go to a doctor?
If your age is over 45 and you have normal weight, ask your doctor if you need a diabetes test. The American Diabetes Association recommends blood glucose testing:
– Be over 45 and overweight.
Be under 45 years of age and have overweight along with one or two other risk factors for type 2 diabetes.
– Like living and living lifestyle or family history of diabetes.
Discuss your concerns about diabetes prevention with your doctor. He helps you prevent the onset of diabetes and will give you more advice based on your medical history and other factors.