You can help decrease your danger of type 2 diabetes by understanding the danger there is and making changes to your way of life. Regular risk factors include increased weight, blood pressure , cholesterol and triglyceride (blood fat) levels. Changing the habits of a lifetime isn’t simple, yet it merits the effort.
So what can you actually do to prevent type 2 diabetes aside losing weight? Here’s what you need to know.
#1. Watch Sugar, Not Fat
Many people are in the habit of watching their total fat intake for their diet plan. While this is great and you definitely want to monitor how much fat you’re eating, don’t be mistaken.
It’s not fat that is the biggest risk factor for developing diabetes, it’s sugar. If you are consuming excess sugar – or even simple carbs for that matter – you are at risk for developing diabetes.
Start paying more attention to those carbohydrates and do your very best to get them under control.
#2. Get Regular Exercise
Next up, you’ll want to also make sure that you are getting regular
exercise as well. Exercise is an important part of everyone’s day
because it lowers stress levels, improves energy, builds muscle, and
Best of all, it also helps you better regulate your blood glucose levels. If you aren’t exercising regularly, now is the time to start. It’s one of the most powerful tools you can use to help prevent diabetes before it starts.
Of particular importance is strength training, so if there is one type of exercise you’ll most want to be doing, this is it.
#3. Manage Your Stress Levels
Stress is something that we all deal with and something that few of us can completely eliminate. This may be true, but you can definitely better learn how to manage your stress levels.
Start getting into the habit of practicing stress-busting techniques such as writing in a stress journal, talking to a friend, or doing a workout. Figure out your best stress-busting technique and then start using that as often as you can.
#4. Get Adequate Sleep
Getting enough sleep at night is another important step in regulating your blood sugar and preventing diabetes.
Those who don’t sleep enough at night are at a higher risk for insulin resistance, which essentially means your body is not capable of handling the carbohydrates you eat.
There is a higher chance that the carbohydrates you eat impact your blood glucose levels, and a higher chance of them getting converted into body fat stores as well.
Make sure that you are aiming to get at least seven (if not eight or nine) hours of sleep. Keep in mind that factors such as reduced- calorie dieting or intense exercise are both going to increase your sleep needs. Adjust accordingly.
Finally, the last thing that you can do that will help you reduce type 2 diabetes is learning to meditate. This does not need to be too challenging to do, but you do need to do it often on a regular basis to see optimal results.
Meditation has been proven to enhance so many qualities of your life that it’s something that everyone should really be focusing on doing.
Meditation can be done for ten minutes, three to four times per week, and is a great option to do before bed as it will relax you and make it easier to fall asleep.
So there you have a few of the best ways to combat diabetes before you get that note from your doctor that you are suffering. Regular doctor appointments will also help you stay on top of all your health numbers so you can take action if anything gets out of control. Remember there are herbal supplements that get rid of diabetes, please see our recommendations.