Changing the way of living can help prevent type 2 diabetes, the most common form of the disease. Prevention is essential if you are currently at an increased risk of type 2 diabetes because of over weight, excess cholesterol in body, or you inherited diabetes from your family.
If youare a patient of prediabetes — high blood sugar that doesn't reach the limit of a diabetes diagnosis, your life changes can prevent or delay the commencement of the diabetes.
Evolving your life style may help you avoid the severe health problems of diabetes in the future like nerve, kidney, and heart damage. It's never too late to start.
Lose Extra Weight
Losing weight reduces the risk of diabetes. For example, people in one deep research reduced their risk of having diabetes after losing their weight due to heavy workout and balanced diet.
The experts recommend that people with prediabetes lose at least 7% to 10% of their body weight to prevent disease progression. More weight loss results in even more significant benefits. Your prime goal in order to lose weight should based on how much your body weighs. Consult to your doctor about reasonable short-term goals and expectations, such as losing 1 to 2 pounds a week.
Among the various benefits, two are the most vital benefits that you can get from doing exercise on a daily basis.
Decrement in blood sugar.
Eat Plant Food
Plant food includes vegetables and fruits that provide vitamins, minerals, and carbohydrates. Carbohydrates contain sugars and starches. They provide energy to your body. Fiber or dietary fiber is the part of the plant foods that your body can not digest. Food rich in fiber can help you lose weight and prevent you from diabetes. Eat healthy, fiber-rich foods such as tomatoes, peppers, and fruits. Vegetables that are not starchy include leafy greens, broccoli, and cauliflower—legumes, such as beans, chickpeas, and lentils.
Plant food also includes Whole grains, such as whole-wheat pasta and bread, whole-grain rice, whole oats, and quinoa.
Eat healthy fats
Fatty foods that contain high calories should be eaten in a balanced way. To manage weight, you should eat a variety of food that have unsaturated fat, also known as good fats. Good fats promote healthy blood cholesterol levels. You can find good fats in olive, sunflower, safflower, cottonseed, oil extracted from canola. Nuts, such as almonds, peanuts, flaxseed, and pumpkin seeds, are also good sources of good fats. In addition, fatty fish, such as salmon, mackerel, sardines, tuna, and cod, contain good fats.
Make healthier choices
Your motive should be to lose weight and maintain a healthier weight. Therefore, healthy dietary decisions need to include a strategy that you can carry as a lifelong habit. In addition, making healthy decisions that reflect some of your preferences for food and traditions may benefit you over time. A straightforward strategy to help you make good food choices and eat appropriate portions is to divide up your plate. These three divisions on your scale promote healthy eating:
- 50% of your diet should contain fruits and vegetables that are not starchy at all.
- 25% of your diet should contain whole grains.
- 25% of your diet should contain legumes, fish, or lean meats that are rich-protein foods.
The diabetic experts recommend routine screening and examining the body for type 2 diabetes for all adults. For younger people, the group can be categorized as;
Firstly, younger people who are less than 45 and are overweight and have one or more factors that lead to diabetes.
Secondly, those women who have had issues related to gestational diabetes
Those People who have been diagnosed with problems related to prediabetes.
Kids who are overweight and are obese and who have a family history of type 2 diabetes or other risk factors.
Diabetes food supplement
Numerous experts around the globe recommend diabetes food supplements in order to prevent type 2 diabetes. The best accessories for controlling type 2 diabetes will never make you feel exhausted. In addition, after using such food supplements, you can get help in healing wounds. Diabetes food supplements can maintain your weight, improve your sexual problems, make you not always feel hungry, cure your vision, cure tingling in different body parts and improve your digestive system. In addition, such supplements can help you control diabetes at home without giving you any side effects.