Simple Ways to Help Prevent Type 2 Diabetes
Those with diabetes in their family or with diabetic friends might be more cautious than most when it comes to the development of diabetes. To some, it may even feel like an inevitable part of their lives when it doesn’t have to be. There are several easy ways you can help mitigate the development of type 2 diabetes that will also help improve your overall health in the long term. In this blog, we will detail how small, positive changes to your lifestyle can improve your weight loss, blood pressure, cholesterol, and triglyceride (blood fat) levels in your body. Although some of these might take time to develop into habits, the payoff is worth it.
A few tips to help you get started
If you haven’t yet checked if you’re at risk of diabetes, this is an excellent place to start. You can check your risk level easily by taking the Australian Government’s Health Department risk assessment test. The assessment just requires people to answer a few simple questions, such as age, gender, and dietary habits to help you gain some idea of whether you should adjust your lifestyle immediately. After all, you don’t want to be using a glucose monitor anytime soon!
If the test shows that you need to make some changes, there are a few simple places to start. If you are overweight, losing some excess fat is key to staving off diabetes – this is because fat stored around the abdomen can increase the body’s resistance to the hormone insulin, which in turn can lead to type 2 diabetes.
Exercise is a good place to start with this, as regularly staying active not only has a positive effect on your weight, getting fit will also serve to improve your blood pressure and cholesterol levels.
Better manage what goes in your body
Exercise isn’t the only way to manage your weight. Eating a fat minimized balanced diet, as saturated and trans fats can wreak havoc on your body. It is advised to include a significant amount of vegetables and fruit (and high fiber foods in general) while also keeping down sodium levels.
To achieve this, it’s best to limit or discount takeaway altogether – takeaway is chock full of salt and bad fats, so it doesn’t take much fast food to ramp up your kilojoule quota for the day. Instead, prepare your meals with fresh produce. It doesn’t have to be hard, either – big batch meals can be frozen and reheated whenever it’s convenient for you.
While we’re talking about what goes in your body, quitting smoking is a must if you want to avoid getting type 2 diabetes, as smokers are twice as likely to develop the disease as those who abstain. Alcohol should also be moderated – we all know how easy it is to let loose on the weekend, but being conscious of this is key.
Start looking after yourself
The not-so-secret secret of preventing type 2 diabetes is to simply take care of your body by exercising and watching what you put into it – that’s it! Regular exercise and a balanced diet will not only help prevent diabetes but also help you feel better in general. There’s no need to completely cut out every guilty pleasure, but do remember overindulging has the potential to be dangerous.
Guide for maintaining a healthy weight with diabetes
In any case, the best physical activities, as well as a healthy meal in the entire day, can definitely help you to maintain your weight. Maintaining weight is really very important. Maintaining your weight is not a very difficult task, but there may be certain things that can make it a challenge for you.
For instance, in diabetes, managing weight becomes a challenging task. Also, managing a healthy weight with diabetes is important for the reason that it helps you to manage diabetes and you can prevent it as well.
What type of challenges may you face?
When you decide to make a change in your lifestyle for the sake of maintaining a healthy weight with Diabetes, you may face certain challenges. What type of challenges may you face? For instance, you may feel like you can’t help yourself to change your routine.
You may feel like it really very difficult to make a start or you don’t know what to eat. There could be lots of other similar challenges you may face.
Who can help you in maintaining a healthy weight with Diabetes?
In this entire scenario, you need to know who can help you, and what are the possible solutions to overcome your challenges? For the reason that weight management is really very necessary, you need to overcome your challenges first. You need to set several certain goals in your life and try to meet those goals.
Discuss all the details with the people around you; they will definitely help you a lot in encouraging meeting your goals. You need to list all the things that are a sort of hindrance in your way and you should work on that to overcome all barriers in your way. The most important thing is the diet plan. You need to make a healthy diet plan.
Moving forward, who can help you in this regard? Yes, there are health care specialists or doctors who can help you to maintain your weight in diabetes by providing you the useful diet plans, etc. But majorly, you are the one who can help you in this regard.
A few guidelines for maintaining a healthy weight with Diabetes:
The best benefit of exercise is that it controls blood sugar levels, you are more likely to control blood sugar in balance if you are an active person. The regular physical activity he’s to burns both blood sugar and sugar stored in muscle and the liver. If you are not able to exercise, consult your doctor He/She may advise you on the alternate option to balance the blood sugar levels.
- Setting the goals and working seriously to achieve them will definitely help you a lot. Following are several guidelines that will definitely help you to maintain your weight with diabetes.
- The first and foremost thing to include in your daily routine is exercise. Nothing more can help you to maintain your weight, other than exercise, in diabetes. You may choose some simple exercises like brisk walking, cycling, skiing, etc.
- Don’t ever overeat. You need to make a timetable for your diet and include all the healthy items such as fresh vegetables and fruits. Eat bit by bit and eat only when you feel really hungry.
- Most importantly, you need to stay away from fruit juices, and other drinks. Try to satisfy thirst with mere water.
- Prefer to eat fiber-rich food. Try to schedule your eating as well.