Follow These 10 Lifestyle Changes to Reduce Type-2 Diabetes

Pre-diabetes as the name suggests means you have blood sugar levels that are higher than the normal range. An outcome of a bad diet and lifestyle is pre-diabetes. Through routine blood testing, pre-diabetes may be detected.

It is a serious health condition where Blood sugar levels that are higher than usual but not yet high enough to be classified as type 2 diabetes are considered to have prediabetes. More than 80% of people with prediabetes are unaware of their condition.

Although there is no cure for type 2 diabetes, you may manage the condition by losing weight, eating healthfully, and exercising. You may also require diabetic medications or insulin treatment to control your blood sugar if diet and exercise are insufficient.

Pre-diabetes is a precursor to diabetes, as was previously described. If pre-diabetes has been identified in you, you must actively work to reduce your blood sugar levels.

Here are 10 lifestyle modifications you may make to lower your risk of type 2 diabetes:

Eat right

It should come as no surprise that eating a balanced diet lowers the risk of type 2 diabetes in addition to having many other positive effects on our bodies. Include a lot of fruits, vegetables, whole grains, chicken, and other healthy foods in your diet .

Avoid Red Meat

The majority of red meats, including bacon, hog, lamb, and others, have all been associated with a higher risk of type 2 diabetes. Also, stay away from overly processed foods.

Stop smoking

Smoking has various negative effects on our bodies. Smoking also causes insulin resistance which spikes blood sugar levels.

Reduce alcohol consumption

If alcohol is not used in moderation, it may also raise the risk of developing type-2 diabetes. Alcohol causes emotional problems, elevated blood sugar levels, and obesity, among other things.

Avoid junk and ultra-processed foods

There is a lot of salt and sugar in most junk food and ultra-processed meals, both of which have been shown to raise the risk of type-2 diabetes.

Drink water as your primary beverage

The majority of beverages, whether hot or cold, packed or fresh, are frequently produced with a lot of sugar. You may stay away from these sugary beverages by choosing water as your beverage.

Exercise Daily

Insulin resistance might result from routine inactivity. In case of insulin resistance, our bodies have to produce considerably more insulin to eliminate sugar from our cells and blood.

Eat more vitamin D

Vitamin D deficiency has been linked to causing insulin resistance. Diabetes type 2 might develop if insulin sensitivity continues to decline over time. Instead of taking supplements, you are advised to eat foods that are high in vitamin D.

Maintain a Healthy Weight

Being overweight greatly raises the risk of type-2 diabetes. Insulin resistance could result from obesity. By eating well and exercising at least five times a week, you can maintain a healthy weight.

Reduce Carbohydrates

Our bodies have to convert Carbohydrates into smaller sugar components in order to digest them. This increases our blood sugar levels.

First published on: 06 Aug 2022, 05:34 IST