Tips To Prevent Type 2 Diabetes

Type 2 Diabetes

Introduction

All of us aim for a healthy life, free from harmful diseases that can disturb our mental peace. Most of the diseases that we do end up getting are a cause of our unhealthy lifestyle. High stress coupled with a sedentary lifestyle leads to many health problems. Type II diabetes is one of them.

It can lead to damages in the eyes, kidneys, nervous system, liver, and a lot more. This disease also goes hand in hand with cardiovascular diseases.

Before we begin exploring the simple steps to prevent diabetes, we must understand it 

Here is all you need to know about Type II diabetes.

What are the types of diabetes?

There are 3 types of diabetes that can occur:

  • Type I: This is a condition in which the body does not produce enough insulin. Insulin is the hormone produced by the livers. This hormone helps to regulate blood sugar levels in the body. Type I diabetes is genetic and can occur before 18 years of age.
  • Type II: This form of diabetes is usually the result of an unhealthy lifestyle. Some individuals may be prone to this disease due to a history in the family. 
  • Pre-diabetes: This medical condition occurs before the onset of Type II diabetes. It is considered a warning sign from the body to make changes in one’s lifestyle to prevent Type II diabetes. Individuals in this category will benefit the most by strictly following the tips given in this list.

When to get your blood sugar tested? 

The first step to preventing the risk of Type II diabetes is to understand your present body status. A simple blood test checkup will tell you how much work you need to put to stay healthy.

People over the age of 45, obese people, those with a family history of diabetes, and at-risk individuals are advised to consistently check their blood sugar level.

You can follow these simple tips to keep Type II diabetes at bay:

Consuming a Healthy Diet

Type II Diabetes is mostly caused by an unhealthy dietary lifestyle. Such a habit is a signature of modern times. With more work pressure and less time, many working citizens find it hard to strike a balance between healthy food and convenient preparations. Instant foods available in the market are the primary factors behind an early onset of diabetes.

Here are a few simple dietary changes that you can make to prevent diabetes:

Balanced diet: 

A nutritious diet is the one that includes all the daily nutrient needs of the body. An adult male is recommended to consume 2400 to 2800 calories of food in a day. The calorie intake recommended for women is 2000 to 2200 calories. 

When we cross this limit regularly for a long time, that’s when problems arise. Thus, it will be a good habit to keep your daily calorie count in check.

Limited sugar and refined carbohydrates: 

The burgers, pizzas, and pasta that we love so much can wreak havoc on our body if consumed regularly. They contain refined flour, saturated fats, high sodium, and sugar content which can lead to diabetes at a very young age.

For example, 100 ml of your favorite carbonated drink contains 11 gm of sugar. The recommended daily intake of sugar for our body is 90 gm.

Limited alcohol consumption: 

Alcohol prevents the liver from converting blood sugar into expendable energy. This makes the glucose stay unused in the blood, increasing our blood sugar level.

Low-carb diet: 

Carbohydrates are the second-highest source of blood sugar levels in your body after sugar. The liver turns carbohydrates into glucose which enters your bloodstream. Major food items that you can monitor to reduce the risk of diabetes are rice, bread, pasta, potatoes, etc.

 Adequate water consumption: 

Blood sugar levels in our body are controlled by a bodily hormone (insulin) produced by the liver. When we do not drink enough water, our body prompts our kidneys to retain the water in them. This requires energy which is produced by glucose that is released into our body.

Thus, when we do not drink enough water, our body is forced to increase the glucose levels in our blood to cope with the situation.

High fiber diet: 

Research shows that dietary fiber, especially cereal fiber which comes from whole grains such as oatmeal, cornmeal, brown rice, etc can reduce the incidence of Type II diabetes. A high fiber diet is also proven to reduce fasting sugar levels in the body.

Drink coffee: 

Caffeine intake in general has its merits and demerits for our body. But when it comes to preventing Type II diabetes, researches have shown that certain components present in your favorite cup of coffee can be beneficial. 

The caffeine and chlorogenic acid present in your coffee are found to prevent the accumulation of HIAPP, a form of protein responsible for increasing the risk of Type II diabetes.

Bonus Tip: An easy way to prevent binging too much is to limit portion sizes. This may sound too straightforward and difficult. But if you use small spoons to eat your food and eat slowly you can trick your body to believe it’s full within 20 minutes.

This way you can regulate your calorie intake to optimal levels and prevent the risk of diabetes.

Body Maintenance

Obesity or being overweight has been linked to several medical problems including Type II diabetes. A simple way to identify if you are overweight is to calculate your Body Mass Index (BMI). BMI is the simple ratio between your height and weight. 

A BMI from 18.5 to 24.9 is ideal for an adult body. BMI from 25 to 29 makes you overweight. A BMI over 30 indicates obesity. If your BMI is above 25 you may be at risk of diabetes and should take the following measures:

Regular exercise: 

The most efficient way to manage your body weight is regular moderate exercise. 20 minutes of daily exercise will help you burn enough calories to get back to shape. Some of the exercises ideal for beginners are skipping, brisk walking, etc.

Control risk of cardiovascular diseases: 

Obesity, diabetes, and heart problems go hand in hand. High blood pressure is associated with high anxiety and family history. So be sure to take a break and get your blood pressure levels checked regularly.

Avoid sedentary lifestyle: 

Most lifestyle diseases such as Type II diabetes, heart diseases, and obesity are caused due to the same reasons. One of the major reasons for this is a sedentary lifestyle. It is easy to overcome this problem. You may start small by taking the stairs, taking an evening walk around the park, etc.

Bonus tip: The easiest way to reduce the risk of diabetes is to get some sun. Vitamin D levels are highly correlated with insulin production. 15 to 20 mins under the sun daily will prove to be beneficial in the long run.

Always remember, the smallest of choices go a long way in keeping yourself healthy, happy, and safe.