Type 2 diabetes is a long-term health problem that affects millions of people around the world. When left unmanaged, it can cause complications such as kidney failure, heart disease, blindness, and other severe problems. Fortunately, lifestyle changes can help you prevent type 2 diabetes. Below are examples of the adjustments Dr. Daniel P. Klein recommends to reduce the risk of type 2 diabetes.
Exercise regularly
Being more physically active may help lower your risk of diabetes. Insulin resistance or reduced insulin sensitivity is a common cause of prediabetes. When your cells resist insulin, your pancreas secretes more insulin for sugar to move from your bloodstream and into the cells. You can increase the insulin sensitivity of your cells by exercising; that way, you need less insulin to manage your blood sugar levels. Physical activity has been shown to reduce insulin resistance; these include high-intensity interval training, aerobic exercise, and strength training.
Make water your primary beverage.
Having water as your drink will help you limit or avoid beverages high in sugar. Beverages like sweetened fruit juice and soda are associated with an increased risk of type 2 diabetes; drinking more than two servings of sugary beverages per day increases our risk of type diabetes and latent autoimmune diabetes in adults. Conversely, increased water intake improves insulin response and blood sugar management. Additionally, replacing diet sodas with water while following a weight loss program reduces insulin resistance.
Limit your overall carb intake
The quantity and quality of your carb intake are vital variables when making dietary changes to prevent type 2 diabetes. Your body breaks down carbs into small glucose or sugar molecules absorbed in the blood. As a result, blood sugar rises, stimulating the pancreas to produce insulin hormone. For individuals with diabetes, the body cells are resistant to insulin, so blood sugar remains high. As such, the pancreas makes more insulin to bring down blood sugar.
Over time, blood sugar and insulin levels get higher, causing type 2 diabetes. Instead of eating added sugars and refined carbs, consume foods that have less effect on blood sugar. Refined carbs include foods such as white bread, pasta, and sweetened breakfast cereal. Replace these with healthier carbs such as oatmeal, whole grain bread, pasta, and whole fruits.
Lose extra weight
Carrying extra weight, especially in your midsection and around your abdominal organs, elevates your risk of type 2 diabetes. For this reason, losing excess pounds and staying within a healthy weight can help you prevent diabetes. Weight loss is often difficult, but the good news is that losing even a small amount of weight lowers your risk of type 2 diabetes if you have prediabetes. There are various weight loss strategies that you can employ to shed those extra pounds. Preparing a balanced plate with lean proteins, non-starchy vegetables, healthy fats, and complex carbs is a great place to start.
Quit smoking
Smoking causes serious health problems, including lung and intestinal cancers, heart disease, and chronic obstructive pulmonary disease. Although the mechanisms are not precise, smoking is thought to increase insulin resistance and inhibit insulin secretion; this puts you at risk of type 2 diabetes. Smoking cessation for ten or more years lowers your risk of diabetes to almost the same level as people who have never smoked.
If you are at risk of type 2 diabetes, consult your East Side Primary Medical Care doctor to learn more about lowering your risk.
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