How to Prevent Type 2 Diabetes: 7 Proven Lifestyle Changes

Are you suffering from type 2 diabetes due to your daily routine or family report? You're not alone in this matter because millions of people live with this fear. But fewer know how it can be prevented before developing diabetes. The fact is, preventing diabetes does not mean radical diets or just being anxious; it means sound lifestyle choices. There are only 7 proven lifestyle changes you can implement in your life to prevent diabetes and safeguard your health, as well as conquer life-threatening complications.

How to prevent diabetes: 7 proven lifestyle changes is not a simple saying; it is a very effective science-based program. This post will teach you how to maintain blood sugar levels easily and effectively to protect yourself from this disease. Are you prepared to take better control of your health and life? Let’s start from today.

What is Type 2 Diabetes?

Type 2 Diabetes is a chronic disease in which the human body becomes insulin resistant (not responding to insulin) or produces low levels of insulin that provoke abnormal levels of sugar content in the bloodstream. It emerges slowly and mainly links with obesity, unbalanced nutrients, and a lack of physical exercise. A majority of the people are asymptomatic, and this leads to a rise in the delay of diagnosis and complications like heart disease, kidney failure, and blindness. Its risk can be reduced by paying attention to a healthy lifestyle early.

How to Prevent Diabetes by Lifestyle Changes

The following are seven lifestyle changes that can aid in prevention of this disease and your well-being.

1. Lose Excess Weight

Extra weight is one of the strongest risk factors for diabetes. Studies show that a reduction of 5% of your body weight reduces your chances of getting diabetes by up to 50 %. Even losing 1 kg weight can reduce 16% chances of this. So you should try to maintain your ideal body weight to avoid this disease. 

2. Increase Daily Physical Activity

Physical activities make a person fit and active. It also minimises the chances of diabetes by maintaining your ideal body weight. Try to do moderate activities such as brisk walking, swimming, biking or dancing for 150 minutes per week. This will improve insulin sensitivity of your body and improve glucose metabolism.

3. Try to eat Healthy Foods

Your eating habit and selection of food has a direct effect on your blood sugar level. To decrease the risk of diabetes you should try following food.

1. Whole food gives your body steady energy. These are natural and minimally processed food that retain their original nutrients. Fruits, vegetables, whole grains, legumes, nuts’, and seeds are some examples of whole food. Decrease the consumption of highly processed foods like chips, cookies, sweets, white bread and pastries, the sources of refined carbs which quickly digest in the body, causing a rapid increase in blood sugar level

2. Fibrous food protects you from diabetes. It slows down the absorption of glucose, reducing insulin resistance and metabolic syndrome. It also helps in weight control.

3. Unsaturated Fats like olive oil, nuts, fatty fish avocados improve the insulin sensitivity of your body and potentially lower blood sugar levels. 

4. Lean Protein, like tofu, lentils, beans, salmon, low-fat yogurt and cottage cheese slows down the absorption of glucose into the bloodstream and decreases spikes in blood sugar level. They also reduce the chances of developing type 2 diabetes through promoting weight control.

4. Drink More Water

Water is very important to decrease the risk of diabetes. Drink an adequate amount of water daily. Water decreases the risk of diabetes by;

1. Helping your kidneys to flush out excess glucose through urine.

2. Giving you a feeling of fullness potentially and reducing the overall calorie intake.

3. Enhancing your glucose metabolism.

4. Reduction of consumption of sweetened drinks such as soda, sweet juices, energy drinks, sweetened coffee, and tea. These are high in calories and has a high increase in blood sugar levels. 

5. Manage your Stress

Stress also significantly contributes to development of type 2 disease by following ways:

1. Stimulate the production of hormones such as cortisol and adrenaline in your body that increase the level of blood glucose by decreasing its metabolism, stimulating the liver to release stored glucose and inhabiting the insulin ability to move glucose into cells 

2. Triggering unhealthy coping mechanisms such as over eating especially foods high in sugar and fat which alleviate the risk of weight gain and insulin resistance.

3. Decreasing physical activities which are very important for maintaining weight and blood sugar level.

Apply a few stress management strategies in your life like deep breathing, yoga, walking, journaling or being with your family and friends. These habits keep your brain healthy and body with the normal blood sugar level. 

6. Sleep as a Healthy Lifestyle Priority

Type 2 diabetes is also associated with poor sleep or lack of sleep. According to researchers, individuals sleeping less than 7-8 hours per day have a high risk of type 2 diabetes. Lack of sleep increases the risk of this disease by the following ways:

1. Causing a hormonal imbalance, leading to increased cortisol levels of your body. Hormonal imbalance impair glucose metabolism and increase insulin resistance of your body.

2. Increasing the level of appetite regulating hormones like ghrelin. It leads to increased hunger and craving of sugar rich food, which may lead to uncontrollable increase in your weight, ultimately increasing the risk of this disease. .

Adopt the practice of sleep and wake up at the same time every day, this helps regulate your body’s internal clock and improves the quality of your sleep. You will feel more rested and energized which balances your hormonal level and keeps you protected from diabetes. 

7. Quit Smoking and Limit Alcohol

Try to quit smoking. Smoking and diabetes are closely linked. Smokers have up to a 40% higher risk of developing this disease due to inflammation of the body including pancreas. This inflammation increases insulin resistance of the body leading to diabetes.

Alcohol intake is also a cause of increasing the risk of diabetes. Alcohol has a lot of calories which may lead to increased weight gain and fluctuation of blood glucose level. Try to stay away from drinking Alcohol, as much as possible. 

Conclusion

The prevention of Type 2 diabetes requires basic everyday choices towards long-term health. The thing is that less calories, unprocessed food, regular exercise and better sleep can makes a huge difference. You can protect your body by drinking water, coping with stress, avoiding smoking and alcohol. 

These lifestyle changes reduce your blood sugar and increase protection of your body from diabetic risk. You do not need to do everything at a time. Start from small goals. The little modifications done now can save you a lot of real troubles in the future. Take control of your health and prevent your body from getting diabetes before it starts.

FAQs

1. When should I get tested for pre diabetes or type 2 diabetes?

Overweight/obesity should be screened in adults 35 to 70 years of age at least every 3 years, those with prediabetes or high risk even every year.

2. Can dietary supplements help prevent or delay type 2 diabetes?

No substantial data are found as to preventive supplements of diabetes. The most effective and safest preventations are healthy foods and lifestyle changes.