In diabetes, the body's ability to use sugar is affected. Diabetes can be classified into two types: type 1 and type 2. Type 1 diabetes is an autoimmune disease that occurs when the body destroys pancreatic beta cells, which produce insulin.
Type 2 diabetes, which is by far the most common type, is a metabolic disorder that results from the body’s inability to properly use insulin. Up to 95% of all diabetes cases are type 2 diabetes.
There are many ways to reduce your risk of developing type 2 diabetes, and I will discuss nine of them in this article.
1. How is Type 2 Diabetes and Your Health Related to Lifestyle?
Diabetics have higher rates of chronic diseases. In their lifetime, nearly half of diabetics die of heart disease, compared with 30 per cent of people who don't have diabetes. Additionally, 25 per cent of diabetes deaths are linked to heart disease.
The most obvious consequence of diabetes is decreased vision because the blood vessels lacking sugar can become hardened if the process continues for too long. Circles under the eyes may develop and that's because the lack of blood flow makes the eyes extra sensitive to light.
Diabetes will eventually lead to nerve damage and potentially falling on the floor. In addition, severe cases of diabetes can lead to hallucinations, constant hunger, high blood pressure, and other issues.
The risk for diabetes increases with age, family history, obesity, being physically inactive, and being overweight.
2. Reduce Your Diabetes Risk
Obesity and physical inactivity are the two leading causes of type 2 diabetes and have a solid link to the development of the disease.
The more you weigh, and the less you exercise, the more likely you are to develop diabetes.
Start with baby steps. Renee Ward of ABC News conducted a study in 2002 that found almost 75% of participants could reduce their risk of type 2 diabetes if they gained just 4 inches.
You may need to place yourself in a specific mode of cardio exercise. You need to know that each cardio workout you will do will help you with your blood sugar control.
This will be easier for cardio exercises you can do at home or in the gym. If you can, go to the gym and visit your gym trainer to get a special diet from his trainer.
Find ways to incorporate intermittent fasting into your routine. This means you will eat less than 8 hours of food or drink for a 12-hour fasting period.
3. Reduce Your Diabetes Risk: A Personal Example
In short, it is about a lifestyle shift to reduce your diabetes risk. Here are the 9 top tips.
1. Drink Enough water
Drinking five to six glasses of water a day is the best way to reduce your risk of developing type 2 diabetes.
If possible, increase the amount of water you drink by choosing water that is filling and is a healthy colour.
You can also feel free to drink a glass or two of your favourite beverage like Coca-Cola or Diet Coke, just make sure that you cut all sugar out and focus on healthy ingredients like fruits.
2. Manage Your Weight
A healthy body weight helps to fight off diabetes.
The best way to get a healthy body weight is by avoiding sugary treats and eating plenty of vegetables, roots and lean meats, in what is called an index, which means you are learning how to eat a large amount of low-calorie veggies compared to calories.
3. Fight Insulin Resistance
The opposite of insulin resistance is being insulin sensitive, which is where glucose-transferred insulin (breakfast, lunch, and dinner) becomes an influence, which can otherwise be lived without it.
4. Choose Whole Seeds
Every day you need to be surrounded by unrefined food. This comprises foods prepared without using sugar, (white sugar, white flour, white rice, etc.) white flour is the top source of refined sugar in a typical diet.
4. Make Just a Few Simple Changes Today
Type 2 diabetes has detrimental effects on your blood vessels, especially the aorta, a large artery in the body running from the heart to the hips and the legs. There is a condition known as atherosclerosis.
When you have type 2 diabetes and also atherosclerosis, your heart can't pump blood as well, making you prone to heart attacks and strokes.
Make a few simple healthy lifestyle changes to help you curb your type 2 diabetes risk, as I highlighted above.
5. Here Are 7 Tips on Lifestyle Your Average Doctor May Not Have Told You Earlier
Apart from Positive Fasting Glucose levels and blood levels can tell everything about your blood sugar level and if you are afflicted by any other health conditions, which can be checked once monthly by your doctor.
Your doctor will also check how much you have been making dietary changes. He will also rule out any health conditions which can be strengthened in this list.
Here are some lifestyle changes you can make to ensure good health:
• Make sure you drink plenty of water, as it keeps your systems hydrated.
• Include the following in your day: most fruits, whole grains cereals, vegetables, and beans. You also have to go for some walks.
• Avoid junk food. Keep in mind that sugary snacks raise your blood sugar level.
• Have a balanced meal schedule. Make sure to eat 5-6 small meals a day.
• During the night, have 3-4 cups of water. It’s the best way to keep your system regular. Cut your sleeping hours. It will also help your concentration.
• Exercise daily. Monitor your levels. You should try to exercise for a little more than an hour a day and for at least five weeks a month to have an ideal impact.
• Alcohol limits: If drinking multiple alcoholic beverages per day, limit to 3 per day.
6. Prevent Type 2 Diabetes Despite Weight Gain
Being overweight can be a difficult struggle. It’s the beginning we can see visible signs. Some people are more prone to stomach bends that make them feel unhealthy. Some even see drops of blood sporadically.
If you start developing type 2 diabetes, there is still time to get your body to stop the damage.
I mean you have to be searching how to lower glycemia and you will see that some foods are somewhat sugar-ier than you remembered. Weight loss is usually accompanied by an increase in your weight loss efforts.
If you can have a healthy diet in season, without a lot of those finest you will achieve a physique with a gut in one to three months.
7. Diabetes Basically Occurs When Insulin Is Not Responsive
The second cause of diabetes has nothing to do with your lifestyle and everything to do with hormone levels in your body. As an overweight person, your estrogen levels are high. Fibrocystic breast disease can also cause estrogen levels to fluctuate in dangerous ways that make the sugar go through your bloodstream.
You have an increased chance of developing diabetes if: (1) your TSH level goes under 2.5 mIU/L; (2) your free or low testosterone level is above 2.1 ng/dL; (3) your total testosterone level is below 414 ng/dL; (4) your free testosterone level is below 213 ng/dL; and/or (5) your physical test HDOD (an E2/testosterone compound) level is below 1075 ng E2/dL.
While high-net-worth individuals (over 60 million in retirement savings in 2016), middle-class individuals, and lower-income individuals must address pre-diabetes, high-risk individuals also want to reduce their risks of thinning down to a fatal level.
8. Ways to Avoid Losing Weight on the Low-Carb Diet
You may be tempted since you have reached your goal weight and you are losing weight pretty quickly when you go on a low-carb diet, but it is not too late.
Although your body feels great, you do not want to lose too much weight immediately. According to the Mayo Clinic, if you start gaining weight slowly within two or three months of reducing carbs, you may actually increase your risk for diabetes.
To avoid losing too much weight fast, it is best to continue losing weight and eat more nutritious foods.
I am considering splitting the article into two parts: the winner and the loser.
I really think that I will lose weight more slowly if I reduce my carbohydrate intake than if I choose to skip carbs and eat just protein.
Type 2 diabetes is a metabolic disorder that causes high blood sugar levels. Over time, it can damage your heart, kidneys, nerves, and eyes. While there is no cure for type 2 diabetes, you can take steps to prevent or delay its onset.
Here are nine lifestyle changes you can make to reduce your risk of developing type 2 diabetes.
1. Lose weight if you’re overweight or obese.
2. Eat a healthy diet.
3. Exercise regularly.
4. Quit smoking.
5. Control your blood pressure.
6. Manage your cholesterol levels.
8. Get enough sleep.
9. Get Checkups.
So Hurry up, and change your lifestyle today only to reduce your risk of ruining your precious life with Type 2 Diabetes.