The most common type of diabetes is type 2 diabetes. Some lifestyle changes can help to prevent this type of diabetes. If you have an increased chance of type 2 diabetes, it is better to take preventive measures. Family history, overweight, and high cholesterol levels are all factors that cause diabetes.
People diagnosed with prediabetes have a blood sugar level that is not adequate to be considered diabetic. In such cases, taking prevention can help to delay or avoid the onset of diabetes. If you can bring some changes to your lifestyle, you can avoid serious problems of diabetes that may happen in the future.
Below are some tips that can help to control diabetes.
● Control Your Weight
Losing your excess weight can help you avoid the risk of diabetes. People with a risk of prediabetes have to lose 7%-10% of their body weight to avoid the risk of diabetes. If it is possible to lose more weight, it will provide more benefits. You may create a weight loss goal and take steps to make it happen. You may also consult your doctor to achieve your weight loss goals.
● Try To Be Physically Active
Regular physical activity has many benefits like weight loss, low blood sugar, insulin sensitivity, etc. Aerobic exercises and resistance exercises can help to keep you healthy and fit. When you sit for a long time in front of the computer, you have to take some minutes to walk around or stand to control your blood sugar levels. Every 30 minutes, you may try some light exercises as well.
● Include Plant Foods In Your Diet
You get carbohydrates, minerals, and vitamins from plant foods. Carbohydrates have starches and sugar which give energy to your body. Fiber-rich plant foods help in weight loss and reduce the risk of diabetes. Include fruits, non-starchy vegetables, whole grains, and legumes.
● Consumers More Healthy Fats
High calories are included in fatty foods. Therefore, it has to be consumed at a moderate level. To manage or lose weight, you may eat different varieties of food that have unsaturated fat. It will increase the healthy blood cholesterol levels in your body, improve vascular health and offer a healthy heart.
● Avoid Fad Diets
Fad diets like keto, paleo, or index diets can help you in your weight loss. However, their advantages to avoiding diabetes and the long-term benefits of using these diets. When you have a diet goal, you have to consider weight loss as well as maintain a healthy weight throughout. Therefore, you need a strategy to have lifelong dietary habits. Dividing up your food plate is an effective idea to have a good food selection and eat the right portion size of food. Some healthy choices are
- One-half of non-starchy vegetables and fruits
- One-quarter of whole grains
- One-quarter of protein-rich foods like legumes, lean or fish meals.
If you have serious symptoms of diabetes, it is better to consult a doctor. Along with taking precautions, you may have to take medications as well according to your blood sugar level.