Simple ways to Prevent Diabetes (Type -2)

prevent diabetes 2

The good news is that Type 2 diabetes is preventable when you understand your risks and change your lifestyle. Though genetic factors influence the development of Type 2 diabetes, you can do your bit to prevent it as much as possible. According to endocrinologists, 9 out of 10 Type 2 diabetes cases can be prevented through simple lifestyle adjustments. Get down your weight, exercise regularly, get a healthy diet, quit smoking and moderate your alcohol consumption.

Here are top 8 tips to prevent Type 2 diabetes

  1. Watch your weight!
  2. Excess body weight especially in the areas on the abdomen and around the waist can lead to insulin resistance. Take charge of your weight. Keep a regular weight chart and plan an exercise schedule to get those extra kilos off!

  3. Get off the couch and start moving!
  4. Sedentary lifestyle is a major contributor to Type 2 diabetes. Start moving. Even it is something as simple as taking the stairs or walking the dog. Start a regular exercise plan. Walking is the safest option. Start with just 20 minutes a day of brisk walking and slowly notch up to 30 and 40 minutes after 1 or 2 months. Make the time to stick to your walking schedule. Do not make excuses. Just do it. Also add some simple warm-up exercises before walking like bending and stretching. Find other walking buddies or just tune into some music while walking.

  5. Start a healthy diet plan
  6. Say “no” to all processed and packaged foods which are high in salt and fats. Get familiar with the “diabetic plate.” Take a plate. Add half portion of green, leafy and other fresh vegetables like tomatoes, cucumber, peppers, broccoli or any other vegetable of your choice. Restrict beetroot and sweet potato. Divide the other half of the plate into a quarter each. In one-quarter, add your starch and carbohydrates like brown or red rice, whole wheat bread or chapattis, multigrain bread, pasta etc. In the other quarter, add your proteins like dal, beans, channa, nuts and lean meats.

    Apart from this, you can take a small helping of dairy foods like small portions of cheese, paneer, yogurt and low-fat milk. Add some fresh fruits for fiber to your daily diet. Avoid high sugar fruits like chickoo and mango.Also cut back on deep fried foods and excess salt. Go for good fats like polyunsaturated fats which are mostly liquid vegetable oil from seeds and nuts. Choose safflower, sunflower, flaxseed or groundnut oil. Go for olive oil if possible. Stay away from bad fats like margarine and vegetable fat. Say an absolute “no” to sugary drinks and colas. Choose fresh water instead.

  7. Check your blood pressure.
  8. Keep a close check on your blood pressure. You must monitor a safe value by keeping in line with a healthy diet and exercise plan. If your doctor has prescribed medications, take it regularly. Check with your doctor before trying to get off medications.

  9. Know your cardiovascular risk.
  10. Get an annual ECG and Echo each year to understand where you stand in cardiac health. This is important especially with a familial history of heart disease. Stick to a heart-healthy diet (low fat) and regular exercise.

  11. Quit smoking!
  12. Understand that smoking doubles your risk of diabetes and cardiovascular diseases. Make up your mind to kick the butt! Get help from your doctors, family and friends. Get support from others who have kicked the habit.

  13. Moderate alcohol.
  14. Since excess alcohol consumption can lead to weight gain, it is best to choose wisely and well. A glass or beer or wine occasionally is fine.

  15. Test regularly.
  16. It is better to be safe than sorry. Get regular blood tests for glucose, cholesterol and other hormone levels at least once a year.


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