This rough disease is affecting a continuously increasing number of adults and it’s even beginning to show up in many kids and teenagers.
Unfortunately, millions of Americans are suffering from diabetes nowadays and it seems to be getting worse and resulting in more deaths.
The real problems behind the terrifying numbers are that diabetes is the main cause of kidney failure and blindness, as well as severe nerve damage and diabetes-related circulation problems, which can lead to the loss of a foot or leg.
However, nearly 9 in every 10 cases could be avoided by maintaining a healthy lifestyle and sticking to some simple rules, such as keeping a healthy weight, regular exercise, eating a healthy and balanced diet, and quitting health-damaging habits.
Making some changes can significantly reduce your chances of developing type 2 diabetes. Moreover, these same changes can also reduce your risk of heart disease and certain types of cancer.
diabetes and stay healthy
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1. Control Your Weight:
You should be aware that excess weight is the main culprit behind type 2 diabetes. Being overweight can rapidly increase your risk of developing type 2 diabetes while being obese makes you up to 40 times more likely to develop diabetes than those with a healthy weight.
In case your weight is above the commonly recommended healthy weight, then you absolutely should find effective ways to lose weight so you can help your body prevent developing diabetes. In fact, losing between 7% and 10% of your weight can lower your chances of developing type 2 diabetes by 50%.
2. Get Moving (and Turn Off the TV):
A sedentary lifestyle promotes type 2 diabetes because if your muscles never or rarely work, it will weaken their ability to absorb glucose and use insulin, putting more stress on your insulin-making cells.
You don’t really need to endure long hours of hot and sweaty exercise to avoid health issues. Just a quick walk around your neighborhood or the park every day could be enough to help you reduce the risk of developing type 2 diabetes by 30%. You can rip even more diabetes-prevention benefits through brisk walks of more than 5 hours every week, as well as greater cardiovascular and other advantages by intense exercise.
Furthermore, watching TV appears to be an extremely unhealthy form of inactivity. In fact, every 2 hours you spend watching TV instead of doing something more active raises your risk of developing diabetes by 20%, as well as it increases your risk of obesity, heart disease, and early death.
3. Choose Whole Grains over Highly
Science has proven that a diet rich in whole grains can protect you against diabetes, while a diet rich in refined carbohydrates increases the risk. According to studies, individuals who ate 2 to 3 servings of whole grains a day were 30% less likely to develop type 2 diabetes than those who rarely consumed whole grains.
Whole grains are a great food when it comes to fighting diabetes and enhancing overall health. The wheat and fiber in whole grains make it harder for digestive enzymes to break down the carbs into glucose, resulting in lower and slower increases in blood sugar and insulin. Thus, they help prevent type 2 diabetes.
Whole grains also contain important minerals, vitamins, and phytochemicals that might help lower the risk of this disease, unlike white bread, donuts, mashed potatoes, bagels, white rice, and several types of breakfast cereal.
4. Avoid Sugary Drinks and Stick to
Sugary drinks consist of a high glycemic index and consuming plenty of these sugary beverages is known to be linked to an increased risk of diabetes. Studies suggest that fruit drinks, such as fortified fruit drinks, or juices, are nothing like the healthy way food advertisements usually portray them to be.
Weight gain may explain the link between sugary drinks and increased risk of diabetes, as frequent consumption of sugary drinks leads to gaining more pounds. Multiple studies have found that individuals who drink soda or any other sweetened beverages have more chance to gain weight than those who don’t and that opting for water or unsweetened beverages can promote weight loss.
Although weight gain that’s related to sugary drinks consumption may not entirely explain the increased risk of diabetes, there is reliable proof that sugary drinks promote chronic inflammation, decreased good cholesterol, high triglycerides, and low insulin resistance, all of which are risk factors for diabetes.
So, what should you be drinking? Water! And other safe and healthy drinks like tea and coffee, as they are good calorie-free alternatives for the health-damaging sugary beverages (including diet drinks). Just remember not to load them up with sugar and cream.
5. Choose Good Healthy Fats :
The kind of fats you usually consume can also have an impact on the development of diabetes. You can find healthy fats in seeds, nuts, and vegetable oils, which can reduce your risk of getting type 2 diabetes, unlike trans fats.
The bad fats are found in packaged baked goods, fried foods, margarine, and any product that is labeled as partially hydrogenated vegetable oil. Furthermore getting polyunsaturated fats from fish can also help you prevent diabetes, as well as heart disease.
In case you already have diabetes, including fish into your diet can help you safeguard against a heart attack or stroke.
6. Avoid Processed Meat and Limit Red Meat :
Eating red meat, including lamb, pork, and beef, as well as processed red meat, such as hot dogs, deli meats, and bacon, can put you at risk of developing diabetes, even if you only consume small amounts.
It appears that the culprits are the high iron content of red meat weaken the effectiveness of insulin or damages the insulin-producing cells, as well as the high contents of preservatives and sodium in processed red meats. Red and processed meats are a popular unhealthy food which seems to promote diabetes in individuals who are already genetically at risk.
Researchers have found that consuming just a 3-ounce serving of red meat per day increased the risk of type 2 diabetes by 20%, and that consuming even smaller daily amounts of processed red meat, like one hot dog or 2 slices of bacon, increased diabetes risk by 51%.
Switching to a healthier protein source, such as poultry, fish, nuts, or low-fat dairy, can lower diabetes risk and is much more beneficial to your overall health.
7. Quit Smoking :
The list of health problems associated with smoking is already extremely long, adding type diabetes only makes it worse. Unfortunately, smokers are almost 50% more likely to develop diabetes than people who don’t smoke, while heavy smokers have a much greater risk.
Of course, it may seem too difficult and even too demanding for daily smokers to be told to simply quit! However, what’s too hard is never impossible. In fact, the whole process of quitting basically depends on the smoker. If you really want to stop this destructive addiction, you have to believe that it’s destroying your health (as well as your chances to stay alive longer), admit that you’re truly willing to quit, and dare to ask for help, guidance, and assistance from professionals.
8. Some Alcohol Now and Then Might Help:
Multiple studies associate moderate alcohol consumption with decreased risk of heart disease. And it also appears to be the for type 2 diabetes. Drinking alcohol in moderation, which is up to 1 drink a day for women and up to 2 drinks a day for men, boosts the efficiency of insulin at driving glucose into your cells.
In case you often drink alcohol and want to prevent type 2 diabetes, you should make sure to keep your consumption within the moderate range because higher amounts of these alcoholic beverages could actually lead to higher risk of diabetes.
And if you don’t drink alcohol, there’s absolutely no need to start! You can get the better benefits through weight loss, exercise, and diet enhancement.
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