Tips to Prevent and Reduce Your Risk of Type 2 Diabetes
Type 2 diabetes is a prevalent condition that affects the body’s ability to regulate its blood sugar. Several risk factors can increase your chances of being diagnosed with the condition, but you can take action to reduce your risk, even if you’ve already been diagnosed with prediabetes.
If you’ve been told you’re at risk of developing diabetes, you should make the recommended changes as soon as possible to prevent the condition from developing. See below for our type 2 diabetes prevention tips to reduce your risk.
Maintain a healthy weight.
Obesity is one of the primary risk factors for developing type 2 diabetes, so losing weight if needed and maintaining a normal BMI is very important. You don’t have to lose an enormous amount of weight. Studies show that as little as 5-10% of your total body weight can make a difference.
Eat a healthier diet.
You can also reduce your risk of developing diabetes by focusing on what you eat. Up your quantities of fruits and vegetables, and avoid refined sugars and carbohydrates. You should also avoid saturated fats and substitute for unsaturated fats, oily fish, and whole grains.
Reducing portion sizes and thinking about when you consume the majority of your daily calories are also great ideas. Eating a big lunch and a lighter dinner can help stabilize blood sugar levels throughout the day.
Alongside a healthy eating plan, exercising daily can also hugely reduce your risk of developing type 2 diabetes. That’s just one of the benefits! Exercising can also help you maintain a healthy weight, improve your heart health, and increase your insulin response. It doesn’t matter what kind of exercise you go for – just do something.
Before starting any exercise routine, consult your doctor for advice. Also, it’s a good idea to start slowly, and make sure you take any other conditions or issues you have into account as you build up. If you’re struggling for motivation, ask someone like a friend or family member to exercise with you. Do at least 30 minutes of exercise as many days of the week as you can manage. You can break it up into smaller chunks if that works better for you.
Lifestyle changes that focus specifically on diet and physical activity are the best way to prevent type 2 diabetes from developing. If you’ve been told you’re at a higher risk for diabetes, or that you already have prediabetes, taking immediate action will lower your risk and put you on the path to prevention.
water throughout the day is a good way to keep your skin and organs healthy,
especially if you’re about to exercise, as you don’t want to become dehydrated.
Don’t drink soda or other drinks with high levels of sugar, as these can have
many adverse effects on your health, including higher blood pressure and
impaired kidney function.