How to Prevent and Reduce the Risk of Getting Diabetes
Taking into account the negative implications of Type-2 diabetes and insulin resistance, prevention is key to mitigating the problems caused by high blood sugar levels. Fortunately for us, the potential for diabetes prevention is quite huge.
Making healthy lifestyle choices can prevent up to 90 percent of Type-2 diabetes cases! To get to know more about how we can prevent this lifestyle disease, we have reviewed a couple of lifestyle choices you can make.
1. Maintain A Healthy Body Weight
You may already know that being overweight or obese can increase your chances of developing Type-2 diabetes. Maintaining a healthy body weight is a crucial component of diabetes prevention. The most convincing evidence that weight loss actually plays a key role in diabetes prevention is the positive effects of bariatric surgery (reducing the size of the stomach and abdomen) on overweight or obese persons. The removal of excess fat from this region of the body has been observed to have remarkable results in form of elimination of Type-2 diabetes!
2. Choose The Right Fats
The types of fats you consume in your diet can also affect the risk of developing Type-2 diabetes. Particular saturated fats are known to indirectly cause insulin resistance and promote inflammation. In contrast, oleic acid, a naturally occurring fat found in olive oil causes the opposite to happen by reducing the risk of insulin resistance as well as having anti-inflammatory properties. It is also good to note that omega-3 fats commonly found in fish oil can also help to enhance your body organs response to insulin. A combination of olive oil and omega-3 fats can greatly aid in preventing heart diseases as well as Type-2 diabetes.
3. Exercise Regularly
Regular exercise is not only necessary in the prevention of numerous cardiovascular diseases as it is also a key component of Type-2 diabetes prevention. Muscles are responsible for the absorption of glucose in response to insulin. Engaging in regular exercise can help in sustaining a healthy muscular function as well as improving body organs’ sensitivity to insulin thus ensuring healthy blood sugar levels. Scientific research on pre-diabetics who had, among other things, high blood pressure and hyperglycemia when fasting (over 1.1 g of glucose per liter), showed that people who engaged in regular exercise (two and a half hours a week) for over 3 years eliminated glycemia significantly more than if they had taken metformin (a commonly used medication) to reduce blood sugar levels.
4. Cook With Spices
Not many people know that certain food spices can help in the prevention of Type-2 diabetes. The most common spice used for this purpose is Cinnamon which is an aromatic spice ingredient that is capable of stopping the creating glycation compounds that damage linings of blood vessels. Cinnamon also helps to improve glucose tolerance and this particular property has been observed to be present in many other natural spices and seasonings such as thyme, black pepper and Jamaican allspice. Turmeric is another wonderful spice that helps to manage blood sugar levels and this is why it has been used as a traditional Indian medicine for thousands of years. Turmeric also has powerful anti-inflammatory properties and can help to reduce the damage cause by high blood sugar levels in the cardiovascular system. Spices will never stop to amaze!