Diabetic prevention: 5 ways to keep the disease at bay
A healthy lifestyle may go a long way toward preventing diabetes, but it’s never too late to begin. Make use of these pointers. Type 2 diabetes, the most prevalent kind, may be prevented with a lifestyle change. Prevention is crucial if you’re presently at risk for type 2 diabetes due to obesity, high cholesterol, or even a family history of diabetes. If you have been diagnosed with pre-diabetes, lifestyle adjustments may help avoid or postpone the development of diabetes. Learn more about home diabetes care singapore.
You may be able to prevent diabetes-related problems, including nerve, kidney, and heart damage, by making a few lifestyle adjustments today. You may start at any time, and you’ll never regret it.
- Get rid of the additional pounds you’ve accumulated
Diabetes may be prevented by losing weight. Researchers found that those who lost 7 pounds of weight by a combination of exercise and dietary adjustments lowered their risk of diabetes by about 60 percent.
At least 7% to 10% of a person’s body weight should be lost to avoid diabetes development, according to the American Diabetes Association. Increasing the rate of weight reduction will have even more positive effects. Considering your height and weight, develop a realistic plan for losing weight. Talk to your doctor about appropriate short-term standards and aspirations, such as losing 1 to 2 pounds weekly.
- Increase your physical activity
Regular physical exercise has a slew of advantages. The benefits of regular physical activity include the following:
Aerobic activity. Aim for 30 minutes or more of moderate to intense aerobic activity — such as brisk walking, swimming, bicycling, or running — through most days for no less than 150 minutes a week—of repetitive training. Resistance training — at least 2 or 3 times a week — boosts your strength, balance, and capacity to sustain an active life. Weightlifting, yoga, and calisthenics are all forms of resistance training. Limited time off. Controlling blood sugar levels may be more accessible by interspersing extended periods of inactivity, like working at a computer. Every 30 minutes, get up and move about for a few minutes.
- Consume a diet high in plant-based foods
Plants are an excellent source of vitamins, minerals, and carbs. Carbohydrates are made up of sugars, carbs, and fiber, which give your body energy. The term “roughage” or “bulk” describes the component of plant meals that your body cannot digest or absorb.
Diets high in fiber help people shed pounds and keep their blood sugar levels under control. Consume a wide range of nutritious, high-fiber foods, such as:
Fiber has several advantages, including:
- Blood sugar levels are lower since sugar absorption is slowed
- Affecting how well fat and cholesterol from food are absorbed
- controlling other risk factors for cardiovascular health, such as high blood pressure or inflammation
- Consume enough heart-healthy fats
Because of their high caloric content, fatty foods should only be consumed in moderation. Unsaturated fats, sometimes known as “good fats,” are essential to a healthy diet and may help you shed pounds. Monounsaturated and polyunsaturated fats help keep cholesterol levels in check and improve cardiovascular and vascular health. Fats that are excellent for you include: