Diabetes has become a lifestyle disease, unlike people with type 1 diabetes, people with type 2 diabetes produce insulin; however, the insulin their pancreas secretes is either not enough or the body is unable to recognize the insulin and use it properly (insulin resistance).
But people who have been recently declared pre diabetic need not worry, as these simple 5 steps will help you prevent type 2 diabetes with much ease and lead you to a healthier life:
1. Loose Extra Kilos:
Being overweight increases the chances of type 2 diabetes by seven folds! Obesity plays an instrumental role in developing diabetes and is thereby suggested to lose those extra kilos and stay away from this lifestyle disease.
2. Exercise Regularly:
Inactivity promotes type 2 diabetes, exercising regularly helps your body to use insulin better and help it to absorb glucose for all the functioning. This puts less stress on your insulin-making cells.
Try to do moderate activity at least 2½ hours a week or try to do vigorous activity at least 1¼ hours a week. It’s fine to be active in blocks of 10 minutes or more throughout your day and week.
3. Eat Healthy:
There is convincing evidence that diets rich in whole grains protect against diabetes, whereas diets rich in refined carbohydrates lead to increased risk and is suggested to choose good fats over bad ones.
Eat food that is rich in fibre, and a balanced diet including fresh vegetables and fruits, lean protein, nuts, poultry and fish. Skip the sugary drinks, and choose water, coffee, or tea instead.
4. Take medicine if you need it:
If exercise, eating healthy foods, and being at a healthy weight doesn’t help lower your blood sugar, then you may need to take medicine. Consult your doctor and ensure that you adhere to it completely.