If this Disease is a Concern, Implement these 5 Tips to Prevent Type 2 Diabetes
The complications associated with Type 2 diabetes means prevention is always recommended as the primary objective. Implementing tips to prevent Type 2 diabetes is especially critical for people who are borderline or pre-diabetic. Historically, Type 2 diabetes occurred in such insignificant levels in people under thirty years of age that it was once referred to as “adult onset diabetes.” In recent years, however, there has been a surge in the number of younger adults and children that are being diagnosed. As such, learning how to how to avoid diabetes in the early stages has become not only necessary for all adults but for parent with children that are at risk as well. The good news is that tips to prevent Type 2 diabetes are usually easy to follow.
How to Avoid Diabetes in Early Stages
Preventing the development or progression of Type 2 Diabetes in the early stages can be as basic as making healthier choices in the foods you eat every day.How to prevent diabetes type 2 with diet however, entails some level of discipline. Repeatedly making healthy choices in food, has been shown to become habituated and more or less effortless over time.
Another important factor that can remove the risks and deter the onset of this disease is establishing an exercise routine. Exercise coupled with appropriate dietary changes are major contributors to proper weight control and diabetes prevention. Being overweight is one of the major risk factors associated with Type 2 diabetes. Based on study outcomes, staff at the Centers for Disease Control and Prevention (CDC) suggest that moderate weight loss and exercise can prevent or delay type 2 diabetes.
Tips to Prevent Type 2 Diabetes
- Eat a balanced diet that consist of an ample amount of fiber, low glycemic fruits and vegetables. Fiber, in particular, has been shown to improve blood sugar levels, promote weight loss and lower the risks associated with heart disease. Other dietary tips suggested by the CDC to prevent type 2 diabetes include:
- Cutting back on foods that are high in saturated or trans-fat such a fried food, fatty cuts of meat, cakes, candy, cookies, crackers, pies, salad dressings, non-dairy creamers and foods that are made with lard, shortening, stick margarine and whole milk.
- Choose baked, broiled, or stewed fish or meat over fried.
- Drink adequate amount of water
- Plan meals to avoid unhealthy choices
- Avoid skipping meals or eating too much at any one meal
- Stay physically active. There are innumerable studies that validate the benefits of regular exercise in staving off the symptoms of type 2 diabetes. For one thing, exercise can help you to lose or control weight, boost your sensitivity to insulin and lower or keep blood glucose levels in normal range.
- Establish and maintain a normal sleep routine. Studies show when the body’s “circadian” rhythm is disrupted it can impact how your body utilize insulin and make it more susceptible to the development of type 2 diabetes. Studies show, the link between sleep deficit is also just as significant as getting too much sleep.
- Make an effort to educate yourself about the risk factors of Type 2 diabetes. Although researchers don’t fully understand what cause type 2 diabetes, staff at the Mayo Clinic suggest excess weight, inactivity, genetics, ethnicity, aging, obesity in children, high blood pressure among others are common risk factors.
- If you identify with any of the risk factors, it is important to discuss concerns about diabetes with your primary care physician. Make a list of questions to ask your doctor and be sure to write down any symptoms you’re experiencing whether or not they appear to be related to diabetes. Being prepared can help both you and your doctor to address your concerns and provide you with relevant information to help you prevent Type 2 diabetes.