To start with, there are two types of diabetes, type 1 and sort 2. Lifestyle modification can assist you to fight type 2 diabetes because it is seen in people that are overweight and inactive. Type 1 diabetes is an autoimmune disease and there’s still tons of research happening to stop this sort of condition.
According to a study, people that are at high risk of developing type 2 diabetes can reduce their risk of diabetes by around 60% through lifestyle changes.
Here are some lifestyle changes you’ll make to assist you with this.
1. Exercise Regularly:
Many studies have now shown regular exercise can significantly reduce diabetes risk, independent of weight. Also increased amounts of sedentary activities have shown increased blood sugar levels in people.
You do not need to join a gym and do cross-training; your goal should be a half-hour of activity that might cause you to sweat and breathe harder. It decreases your blood sugar levels. Moreover, your chances of getting a heart condition also will be reduced.
2. Eat healthily:
The type and amount of food you eat can play an enormous part in increasing or decreasing your diabetes risk. Research has shown a diet high in saturated fat increases diabetes risk by almost 2 times.
It’s also shown eating more fiber, cereal fiber and whole grains can reduce diabetes risk. Attempt to avoid foods that are rich in sugar and fat. Choose non –fat dairy products and lean meats. Specialize in eating only the maximum amount your body needs.
3. Quit Smoking and Limit Alcohol:
Studies have shown smokers are more insulin resistant and may have a 50% increased risk of developing type 2 diabetes. Smoking increases the complications of type 2 diabetes.
While having alcohol in moderate amounts may reduce the danger of diabetes, the opposite is true for people that drink tons of alcohol. A high intake of alcohol may cause pancreatitis and cause impaired glucose metabolism.
4. Have proper sleep:
Acute lack of sleep has been shown to worsen insulin resistance and a recent study found that sleeping insufficient (less than five to 6 hours) or an excessive amount of (more than eight hours) may increase the danger of type 2 diabetes.
In fact, the people during this study who slept five to 6 hours per night had twice the danger of diabetes compared to those that slept six to eight hours. Getting inadequate sleep not only affects your health but being tired also makes it harder to exercise and follow a healthy diet.
5. Get regular check-ups:
See your doctor a minimum of twice a year. Diabetes raises your odds of a heart condition. Check your cholesterol, vital signs, and HbA1C every three months if you’re pre-diabetic. Get a full eye exam per annum. Visit a chiropodist to see for problems like foot ulcers and nerve damage.
Talk to your doctor if you’re having complications regarding your condition. Though diabetes may be a chronic disease, it’s preventable. It might not only reduce the risk of diabetes but also assist you to find yourself in a healthier lifestyle.