7 Easy Steps to Prevent Type 2 Diabetes Naturally

četvrtak , 24.03.2022.

Type 2 diabetes is among the chronic diseases that affect the way the body's blood sugar (glucose). If diabetes is not managed, it can lead to serious health problems , including heart disease, strokes, blindness, nerve damage , and kidney failure.

Therefore, it is crucial to be aware of diabetes in cases where you're at a higher risk such as if you are overweight, or have an ancestral history of the disease, or have been diagnosed with prediabetes.

What exactly is prediabetes?

Prior to being diagnosed with diabetes, the majority of people suffer from prediabetes, meaning that their blood sugar levels are more than the norm. When the glucose (blood sugar) levels exceed the level of a certain amount that you're diagnosed with diabetes. It is caused by the inability to use insulin and can result in excessive glucose levels in blood.

Prediabetes usually doesn't associate with any specific signs or symptoms. The only way to know that you're suffering from it is to have the levels of your blood sugar are tested.

Can Type 2 diabetes be prevented?

You can certainly avoid diabetes by making some changes in your lifestyle, and it's not too late to make the changes. Check out the following diabetic prevention tips outlined by Inodaya, one of the most renowned diabetic clinics located in Kakinada.

1. Take control of your weight

Excess body fat, particularly when it is stored in the abdomen, can increase your body's resistance to the hormone insulin which could lead to the development of type 2 diabetes. However, if you are overweight, staying within the healthy weight range, and you're dropping 7-10% off your current weight can cut your chances of developing type 2 diabetes.

2. Exercise Regularly

Regular exercise can help reduce the risk of developing type 2 diabetes. Your muscles will be able to work harder and more frequently to improve their ability use insulin and absorb glucose. This puts less stress on the insulin-producing cells. So, make your exercise routine consist of vigorous walking for at minimum 30 minutes every day.

3. Keep a healthy and balanced diet

Reduce the amount of fat you consume in your daily diet, especially trans fat and saturated fat. Eat more fruits, vegetables and foods high in fiber. Whole grains are superior to refined grains and other refined carbs. Reduce red meat consumption and stay clear of processed meats, sweet drinks and reduce your intake of salt.

4. Don't smoke

Smokers are 34% to 40 percent more likely than those who do not smoke to be diagnosed with type 2 diabetes. Smoking can make it harder to control the disease and regulate the levels of insulin. High levels of nicotine can reduce the efficiency of insulin. So the more cigarettes you smoke the higher your risk for Type 2 diabetes.

5. Limit your alcohol intake

While moderate consumption of alcohol can cause blood sugar to rise but excessive consumption of alcohol can actually decrease the levels of blood sugar. It can sometimes cause it to fall below dangerous levels, particularly for those suffering from type 2 diabetes. Moderate drinking of alcohol is okay if your diabetes is in control.

6. Control your blood pressure

Diabetes can damage the blood vessels inside the body. This causes atherosclerosis, which results in a stiffening of blood vessel walls. This may lead to high blood pressure, which if not taken care of can result in damaged blood vessels, heart attack, as well as kidney failure. Regular exercise and a balanced diet are key to regulating your blood pressure.

7. Regular check-ups with your doctor are suggested.

As you age and get older, it's beneficial to keep track of your blood glucose levels. Type 2 diabetes can be detected easily through a regular screening test and blood tests. To avoid serious complications, you should take a blood test for diabetes every three months in the event that you are just diagnosed and at least every six months if are stable.