Type 2 diabetes is an ever-growing global concern affecting around more than 400 million people around the world. What’s alarming is that 46% of them are not even aware that they have this disease, leading to even bigger health complications and even death.
The good news is, Type 2 diabetes can be prevented. By combining weight management and lifestyle changes, you can significantly reduce your risk of developing this disease. Read up below for seven effective tips on warding off Type 2 diabetes.
1. Lose those extra pounds.
If you’re overweight, it’s time to get in shape by losing those unwanted pounds. Watch what you eat and exercise regularly to get rid of your extra weight. Also, lean toward healthier food choices such as greens and fruits while avoiding too much red meat and sugary food. Every kilogram you lose leads to a 16% reduced risk of diabetes.
2. Get moving.
Combined with weight loss, exercise is one of the best ways to prevent Type 2 diabetes, especially for overweight individuals. Getting 30 minutes of exercise five times a week is an effective way to maintain a healthy weight. Everytime you exercise, you help your body get rid of extra sugar as it is being used for energy. Plus, it also leads to increased happiness and confidence, making you feel much better about your overall well-being.
3. Eat a low-calorie diet.
Avoid foods with high trans fat, saturated fat, and sugar. Instead, eat a variety of fruits and vegetables. Also, watch out for sugary beverages such as energy drinks, bottled juices, and others. Also, you may need to eliminate snacks between meals in order to stick to your daily calorie limit.
4. Drink more water.
Aside from being good for one’s overall health, drinking plenty of water instead of sugary beverage can help you prevent excessive sugar intake and weight gain. Hence, it steers you away from overweight and obesity, reducing your risk factors for diabetes.
5. Find ways to de-stress and relax.
Stress can trigger various hormones to be released in the body, which may increase your blood sugar levels. So whenever you feel stressed, do something that can help alleviate it, such as meditating, exercising, listening to music, or immersing yourself in any of your personal interests.
6. Get enough sleep every night.
If you’re having a hard time sleeping most nights, it might be time to do something about it. Chronic sleep deprivation can contribute to obesity and diabetes. It might increase your hunger levels or increase your food craving, leading to weight gain. Hence, make sure to get seven (7) to eight (8) hours of sleep every night by reducing nightly distractions, creating a nighttime routine, and ensuring that your bedroom is conducive for a good and long sleep.
7. See your doctor regularly.
As we age, we naturally become more prone to developing certain illnesses. Make sure to undergo regular physical examinations at least once a year to monitor your overall health. Always attend your medical appointments and follow your doctor’s advice religiously. Doing so will help you ward off illnesses before they develop or become even worse.