Lifestyle changes can help prevent the onset of type 2 diabetes. Prevention is especially important if you're at an increased risk of type 2 diabetes weith issue, high cholesterol or a family history of diabetes.
If you have been diagnosed with prediabetes, llifestyle changes can prevent or delay the onset of disease.
Making a few changes in your lifestyle may help you avoid the serious complications arising due to diabetes in the future, such as nerve, kidney and heart damage. It's never too late to start.
1. Lose extra weight
Losing weight reduces the risk of diabetes.
The American Diabetes Association recommends that people with prediabetes lose at least 7% to 10% of their body weight to prevent disease progression. More weight loss will translate into even greater benefits.
2. Be more physically active
There are many benefits to regular physical activity. Exercise can help you.
Lose weight
Lower your blood sugar
Boost your sensitivity to insulin which helps keep your blood sugar in control
Aerobic exercise. Aim for at least 30 minutes of moderate to vigorous aerobic exercise such as brisk walking, swimming, biking or running.
Resistance exercise. Resistance exercise at least 2 to 3 times a week increases your strength, balance and ability to maintain an active life. Resistance training includes weightlifting, yoga and calisthenics.
Limited inactivity. Breaking up long bouts of inactivity, such as sitting at the computer, can help control blood sugar levels. Take a few minutes to stand, walk around or do some light activity every 30 minutes.
3. Eat healthy plant foods
Plants provide vitamins, minerals and carbohydrates in your diet. Carbohydrates include sugars and starches, the energy sources for your body and fiber.
Fiber-rich foods promote weight loss and lower the risk of diabetes. Eat a variety of healthy, fiber-rich foods, which include: Fruits, such as tomatoes,
peppers and fruit from trees. Nonstarchy vegetables, such as leafy greens, broccoli and cauliflower.
Legumes, such as beans, chickpeas and lentils.
Whole grains, such as whole-wheat pasta and bread, whole grain rice, whole oats.
4. Eat healthy fats
5. Skip fad diets and make healthier choices
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