Health

The Brief And Only Diabetes Prevention Guide You’ll Ever Need

Type 2 diabetes affects millions of people worldwide. This chronic disease, if not treated, can lead to heart disease, blindness, kidney failure, and other serious conditions.

However, diabetes prevention is possible. Continue to read and find out more.

1. Work Out Regularly

Having a physically active lifestyle can help in preventing diabetes. As a bonus, it can be highly beneficial for your mental health.

When you exercise, your cells become more sensitive to insulin, which means that less insulin is needed to maintain your blood sugar levels under control.

In fact, several types of physical activity (such as aerobic exercise, high-intensity interval training, and strength training) have been shown to decrease blood sugar and insulin resistance in overweight, obese, and prediabetic adults.

So, set time aside to exercise. Do the kind of physical activity you enjoy, so it’s easier to stick with it long-term.

2. Healthy Lifestyle

Smoking has been shown to contribute or lead to many serious health conditions, including diabetes.

In an analysis of multiple studies, smoking was found to raise the risk of diabetes by 61% in people who smoked over 20 cigarettes per day and 44% in average smokers. So, if you’re a smoker, it might be best to quit.

While quitting smoking is a great start, there’s more to be done. Adopting a high-fiber diet can be great for weight management (essential to prevent diabetes) and gut health.

Studies have shown that fiber helps maintain blood sugar and insulin levels among obese, elderly, and prediabetic individuals. So, try to add to your diet unprocessed plant foods, as most of them contain fiber.

3. Avoid Sedentary Behaviors

If you want to prevent diabetes, you must avoid being sedentary (sitting during most of your day and doing very little physical activity).

According to studies, there’s a strong link between sedentary behavior and the risk of diabetes.

An analysis of 47 studies showed that people who spend the most time engaged in sedentary activities had a 91% increased risk of developing diabetes.

It doesn’t take much to change sedentary behavior: try to stand up from your chair and walk around for a few minutes every hour or take the stairs instead of the elevator. If you commute by bus, get off the bus one stop sooner, so you exercise a bit more than usual.

The point is: it’s possible to change sedentary behaviors. So, set realistic goals, commit to change your lifestyle, and indeed, you’ll become more active.

If you’re a diabetic patient, it may be worth looking into purchasing apex diabetic shoes, as recommended by the medical industry. This way, you’ll be comfortable while being active.

4. Drink Water as Your Main Beverage

Water is the most natural beverage you can have. If you stick with water constantly, you’ll find it easier to avoid drinks that are high in preservatives, sugar, and other unhealthy ingredients.

Unfortunately, sugary drinks like soda and punch have been associated with an increased risk of latent autoimmune diabetes in adults (LADA) and type 2 diabetes.

On the other hand, consuming water can be beneficial. Some studies have shown that increased water consumption may result in better insulin response and blood sugar control.

Diabetes Prevention

Changing your habits to have a more healthy lifestyle could be a significant move toward diabetes prevention. It’s never too late to start! Set up realistic goals, and with time, you’ll slowly lead a healthier life.

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