HOW TO AVOID TYPE 2 DIABETES?
The good news is that there are many things you can do to avoid type 2 diabetes, or at least delay its onset. Here are some of the most important lifestyle changes you can make:
Maintain a healthy weight: Losing even a small amount of weight, 5–7% of your body weight, can significantly reduce your risk of developing type 2 diabetes. Aim for a gradual weight loss of 1–2 pounds per week through a combination of healthy eating and regular physical activity.
SUPPLEMENT THAT CAN HELP YOU FIGHT TYPE 2 DIABETES
Eat a healthy diet: Focus on eating plenty of fruits, vegetables, and whole grains. Choose lean protein sources, such as fish, poultry, and beans. Limit your intake of processed foods, sugary drinks, and unhealthy fats.
plate of fruits, vegetables, and whole grains
Get regular exercise: Aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise. You can break this up into shorter periods of activity throughout the day. Even small amounts of activity can make a difference.
SUPPLEMENT THAT CAN HELP YOU FIGHT TYPE 2 DIABETES
Get enough sleep: Most adults need 7–8 hours of sleep per night. When you’re well-rested, your body is better able to regulate blood sugar levels.
SUPPLEMENT THAT CAN HELP YOU FIGHT TYPE 2 DIABETES
Manage stress: Stress can trigger the release of hormones that can raise blood sugar levels. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
SUPPLEMENT THAT CAN HELP YOU FIGHT TYPE 2 DIABETES
Quit smoking: Smoking can damage your blood vessels and make it harder for your body to control blood sugar levels. If you smoke, quitting is one of the best things you can do for your health.
In addition to these lifestyle changes, you can also talk to your doctor about whether you should take any medications to help prevent type 2 diabetes.
Here are some additional tips:
- Get regular checkups. Your doctor can check your blood sugar levels and screen you for prediabetes, a condition that often leads to type 2 diabetes.
- Know your family history. If you have a family history of type 2 diabetes, you are at higher risk of developing the disease.
- Be aware of your risk factors. Other risk factors for type 2 diabetes include age, ethnicity, and having a history of gestational diabetes.
By making these lifestyle changes, you can significantly reduce your risk of developing type 2 diabetes and improve your overall health.
Remember, it’s never too late to start making healthy changes. Even small changes can make a big difference.
