Diabetes can compromise both your short-term and long-term health along with the health of your vital organs. However, a good news concerning diabetes for all and particularly those who are at a high risk of developing it is that many health practitioners suggest making a few healthy lifestyle changes may help you prevent or delay the onset of type-2 diabetes. These lifestyle changes include eating well, maintaining a healthy weight and staying active.
Adopting a healthy lifestyle and making changes for reducing your risk of diabetes is important, especially for those who have a family history of the disease and those who are overweight. This article will take a look into the lifestyle changes which may help all of you to reduce your chances of developing type-2 diabetes.
Physical activity can help you stay healthy besides reducing your risk of type-2 diabetes. Exercise and physical activity also help you lower your blood sugar level, lose weight and boost insulin sensitivity. Being overweight increases your risk of developing type-2 diabetes sevenfold. Similarly, people who are obese are 20 to 40 times more likely to develop the disease as compared to individuals who have normal and healthy weight. Physical activity helps you lose weight and dropping even 7 to 10% of your current weight will cut to the risk by half. There are a range of exercises which can help you reduce your risk, including resistance training and aerobic exercises.
Incorporating Whole Grains and Fiber in Your Diet
Incorporating whole grains and fiber in your diet will also help you reduce the risk. Fiber-rich foods include seeds, nuts, beans, vegetables and fruits. Making fiber-rich food a part of your daily diet bolsters weight loss by enabling you to eat less but feeling full. It also helps regulate your blood sugar level and lowers the risk of heart disease. Whole grains have a similar effect. You can include whole grains in your diet by substituting them for any grainy foods you eat. Today, you can readily come across a variety of whole grain foods, including bread, cereals and pasta.
Cutting on Sugary Drinks
If you consume sugary drinks, you are also at an increased risk of developing type-2 diabetes. Sugary drinks have a high glycemic level and can therefore disrupt your blood sugar level. A study concluded that women who regularly consume one or more sugar sweetened beverage monthly face an 83% higher risk of the disease as compared to women who don’t consume sweetened beverages at all.
Good and Bad Fat
The fat in your diet also affects your risk of the condition. While intake of good fat may reduce your risk of developing the disease, intake of bad fat may increase your risk. Good and healthy fats include polyunsaturated fats which are found in seeds, nuts and vegetable oils. Bad fats, which may put you at risk of diabetes, include Trans fats, and are commonly found in processed foods and anything you order at a restaurant.
Red meat and processed red meat are linked with an increase risk of diabetes. Red meat, including lamb, pork and beef and processed red meats, including deli meats, hot dogs and bacon, can be responsible for increasing your risk of the disease. The recommended alternate protein sources include fish, poultry, low fat dairy and nuts. So, why is red meat so harmful? It may be the high iron content which damages the insulin producing cells or the effectiveness of the insulin. However, no studies have so far provided conclusive evidence regarding this.
Therefore, opting for a healthy lifestyle which includes making healthy food choices and exercising regularly can help you prevent diabetes.