How Lifestyle Modifications Can Help In Reducing The Risk Of Type 2 Diabetes?

One of the leading lifestyle diseases, diabetes can be recognized as the chronic medical condition in which the sugar or glucose levels rise in your blood. Diabetes mellitus can be classified into two categories, Type 1 and Type 2 diabetes. In the former, the pancreas is not able to make insulin as the immune system self destruct insulin-producing cells while in Type 2 diabetes, the pancreas produces insulin but is not able to consume it efficiently. Are you obese? Are you consuming too much-processed food that contains a high percentage of sugar and carbohydrates? Then, it is more likely that you have greater chances of getting Type 2 Diabetes.

The disease affects millions of people worldwide every year and if not treated and controlled at the right time, it can lead to major complications and problems like complete or partial blindness, heart disease, kidney failure, and other similar severe conditions. Is anything you can do to avoid the risk of Type 2 Diabetes only through lifestyle modifications? Yes, of course. Although you are required to take medicines to maintain your blood sugar levels, adopting a healthy lifestyle can help you enjoy your life even after being affected by the disease. Here are some important suggestions you can follow to reduce the risk of Type 2 Diseases:

Reduce refined carbohydrates and sugar from the diet

Are you taking food rich in refined carbs and sugar? This can raise the insulin and blood sugar levels leading to the development of the disease over time. Try to avoid these kinds of foods to avoid the risk of Type 2 Diabetes as the breaking down and absorption of sugar molecules leads to an increase in blood sugar levels.

Regular physical activity to prevent a sedentary lifestyle

Who does not like sitting on a couch, having a packet of potato chips in your hand and watching TV. Once in a while, these activities can be done and accepted. But making it a habit can seriously put you on the verge of Type 2 Diabetes. You should perform the exercise and physical activities regularly to enhance the sensitivity and secretion of insulin and restricting the progression from prediabetes to diabetes.

Avoid obesity and maintain a healthy weight

Having a sedentary lifestyle can result in the accumulation of fat around your tummy area and this can make you overweight particularly around your waistline. Excessive fat around your abdomen and liver can promote inflammation and make you insulin resistant. All this can pose a greater risk for diseases like diabetes and therefore, you should try to maintain a healthy body weight that helps you avoid the risk of the disease.

Intake of low carb and high-fiber rich diet

To prevent the risk of Type 2 Diabetes, a low carb or ketogenic diet is highly recommended as it keeps your insulin and blood sugar levels under control, thereby offering you necessary protection against diabetes. Moreover, eating a fiber-rich diet can restrict the formation of spikes in insulin and blood sugar level that significantly reduces the risk of development of the problem.

Reduce the intake of processed food to minimal levels

Intake of processed food not only leads to diabetes but is also a major cause of other health problems like obesity and heart diseases. Health professionals encourage the consumption of healthy foods like nuts, fruits, and vegetables that makes your health and can avoid the risk of lifestyle diseases.

The Bottom Line

The unhealthy eating habits and lifestyle can lead to diseases like Type 2 Diabetes and we cannot restrict such diseases from the occurrence. But adopting a healthy lifestyle and making certain changes in the existing lifestyle can help you control the disease to some extent. Just eat the right food and follow good habits to maintain adequate blood sugar and insulin levels.