Type 2 diabetes is a serious disease that affects people worldwide. However, if you are at risk of developing it, there are many steps you can take to prevent diabetes
What is diabetes?
In Type 2 diabetics, the body either cannot produce enough insulin or the cells do not recognize the insulin produced. The problem with this is that insulin is necessary to transport glucose – formed from the foods we eat – to the cells throughout the body. When there isn't enough insulin or the body ignores it, glucose can build up in the blood, leaving your cells energy-starved, you tired and lead to serious health problems like kidney failure or heart disease.
What are the risk factors?
Type 2 diabetes has some hereditary factors, but there are lifestyle and other issues that can make your risk higher. Here they are:
- Having high blood pressure
- Being overweight or obese
- Having low HDL (good cholesterol) and/or high triglycerides
- Not getting enough exercise
- Being 45 or older
What you can do to prevent it
Many of the risk factors leading to the development of diabetes involve lifestyle choices. Here are some things you can do to lower your risk of Type 2 diabetes:
- Get enough exercise. This is especially vital for people in sedentary jobs. Most adults need at least 30 minutes of moderate-intensity exercise each day. This can help you lose weight, cut your blood sugar levels by boosting the body's sensitivity to insulin. Do a workout regimen that includes both cardio and strength-training.
- Eat healthier. Start including more fiber and complex grains in your diet. Fiber is found in whole grains, nuts, fruits, vegetables and seeds. Add more of these foods to your diet. One place to start is by eating an apple, rather than drinking the juice, because the fruit itself has soluble fiber. Another easy thing to do is substitute whole grain bread for whole wheat or white bread. Fiber and whole grains help control blood sugar, leaving you fuller longer. They also can boost your good cholesterol and lower the bad cholesterol, also known as LDL.
Cut back on the sugar, and rather than doing a fad diet, focus on making healthy food choices every day!