The most prevalent form of diabetes, type 2, can be halted with lifestyle adjustments. If you already have type 2 diabetes due to being overweight or obese, having high cholesterol, or having a family history of the disease, prevention is crucial.
A change in lifestyle can stop or delay the beginning of the disease if you have prediabetes, which is elevated blood sugar that is not yet diagnosed as diabetes.
1.Reduce excess weight
Obesity lowers the risk of developing diabetes. In one big trial, participants who lost around 7% of their body weight through dietary and exercise improvements saw a nearly 60% reduction in their chance of getting diabetes.
To stop the advancement of their condition, the American Diabetes Association advises prediabetic individuals to lose between 7 and 10 percent of their body weight. Greater advantages will result from further weight loss.
Based on your current body weight, choose a weight loss target. Discuss attainable short-term objectives and expectations with your doctor advices
2.Enhance the quality of life
Regular exercise has a variety of advantages. Exercise benefits include:
Reduce your sugar levels.
Increasing your sensitivity to insulin will help you maintain a normal range for your blood sugar.
Most persons set the following objectives to encourage weight loss and keep a healthy weight:
aerobic activity Aim for at least 150 minutes of moderate to strenuous aerobic activity each week, which should include at least 30 minutes of brisk walking, swimming, bicycling, or running.
resistance training Your strength, balance, and capacity to lead an active life are all improved by resistance training, which you should do at least 2 to 3 times per week. Yoga, calisthenics, and weightlifting are all forms of resistance training
3.Consume nutritious plant food plants
supply your food with vitamins, minerals, and carbs. Sugars, starches, and fibre are all types of carbohydrates. These are the sources of energy for your body. Roughage and bulk are other terms for dietary fibre, which is the portion of plant foods that your body cannot digest or absorb.
Foods high in fibre encourage weight loss and reduce the incidence of diabetes. Consume a range of wholesome, high-fiber foods, such as:
fruits from trees, such as tomatoes, peppers, and other berries
Non-starchy vegetables include broccoli, cauliflower, and leafy greens
Beans, chickpeas, and lentils are examples of legumes.
Whole grains, such as quinoa, whole-grain rice, whole-grain oats, and whole-wheat pasta and bread
Among the advantages of fibre are:
reducing blood sugar levels and slowed sugar absorption
4.Consume good fats
Since fatty meals are heavy in calories, they should only be consumed occasionally. Your diet should contain a range of foods with unsaturated fats, also referred to as “good fats,” to aid in weight loss and management.
Monounsaturated and polyunsaturated fats, which are both types of unsaturated fats, support normal blood cholesterol levels as well as heart and vascular health. Good fat sources include:
oils from cottonseed, safflower, olive, sunflower, and canola
Almonds, peanuts, flaxseed, and pumpkin seeds are a few examples of nuts and seeds.
Salmon, mackerel, sardines, tuna, and cod are examples of fatty fish.
Dairy products and meats include saturated fats, also known as “bad fats.” You should only eat a tiny amount of these. By consuming low-fat dairy products, lean chicken, and pork, you can reduce your intake of saturated fats.
5.Avoid fad diets and opt for healthy alternatives.
Your eating objective should be to reduce weight and then go forward with maintaining a healthier weight. Therefore, making healthy food choices requires a plan that you can stick to as a lifelong habit. Over time, you might benefit from making healthy options that incorporate some of your own gastronomic preferences and cultural customs.