4 Intelligent Ways to Prevent Type 2 Diabetes

how to prevent type 2 diabetes
How to Prevent Type 2 Diabetes

Source: Pixabay

 

It is a Serious Problem

According to the CDC, nearly 95% of all diabetic cases in the United States are type 2 diabetes cases. You need to know about how to prevent type 2 diabetes because you can get it if you don’t live a healthy life.

In this article, I’ll show you a few things you can do to prevent this disease and live a healthy life. But first, let us look at what type 2 diabetes is, and the factors that increase the risk of developing it.

 

What is Type 2 Diabetes?

Behind your stomach is an organ called the pancreas. This organ releases a chemical, or hormone called insulin, from time to time in small amounts into your blood stream. Insulin helps your body to store the sugar from the carbohydrates and sugar you eat, and also use up that sugar.

How does it do this? After you have eaten a diet rich in carbohydrates or sugar, glucose in your blood rises sharply. The pancreas therefore releases insulin to move the excess glucose into your body cells for respiration and other functions, and this makes the glucose level in the blood to drop. Insulin also instructs the liver to store some of the excess sugar as fat.

When the level of glucose in your blood gets very low, you feel hungry. Consequently, stores of glucose are released from your liver, and the pancreas also releases lower levels of insulin.

When your pancreas produces insufficient amounts of insulin, or when your body cells no longer respond properly to insulin and allow sugar in the blood to move into the cells, sugar cannot move from your blood into the cells of your body, and it therefore accumulates in your blood and causes damage to many internal organs. You are then said to have type 2 diabetes.

Now you know how the disease is caused. How can one prevent type 2 diabetes? What should you do to prevent the onset of type 2 diabetes? It is by knowing the risk factors and living your life in such a way that you will reduce the risk of getting the disease.

 

Factors That Can Increase Your Risk of Getting Type 2 Diabetes

It is believed that type 2 diabetes can be inherited from parents and handed down from generation to generation within families.

However, certain habits and lifestyles can increase the risk of getting type 2 diabetes.

Some of these factors are:

  • Uncontrolled hypertension.
  • Eating a lot of fatty foods.
  • Eating a lot of carbohydrates.
  • Eating a lot of salt.
  • Drinking a lot of alcohol.
  • Smoking.
  • Living an inactive life.
  • Obesity.

 

So what can you do to prevent type 2 diabetes?

1.     Be Active

When your body stores excess fat around your abdomen, it can prevent your cells from recognizing and appropriately using the insulin that your body produces.

 A scientific study has shown that if you adopt an active lifestyle, you can prevent getting type 2 diabetes. Therefore, walk briskly around your house—this is a very affordable and convenient exercise you can do anytime you are not occupied in the house. Ideally, do about thirty minutes of brisk walking early in the morning before you go to work.

In addition, riding a bicycle around your neighborhood, swimming, and dancing to your favorite music are all exercises you can engage in to reduce the risk of getting type 2 diabetes. Walk to your subordinate’s office to collect that file instead of phoning him or her to bring it to your office. Use the stairs instead of the elevator when you close from work.

 

2.     Eat a Healthy Diet

Eat a lot of vegetables such as cabbage, carrots, potatoes, turnips, swedes, spinach, lettuce, cauliflower, radishes, cassavas and yams.

You should also eat a lot of fruits regularly—take at least one fruit a day. For example, you may decide to eat a slice of orange after you have taken your breakfast, or one finger of banana after your lunch, or a slice of watermelon after you have taken your supper.

Foods rich in fiber can also help you to prevent type 2 diabetes. Examples of such foods  include:

  • Brown rice.
  • Wheat.
  • Corn.
  • Sorghum.
  • Guinea corn.
  • Dried peas and beans.
  • Mangoes, apples, and tangerines.

 

Furthermore, instead of frying your food, rather consider broiling your meat or fish without salt.

Do your best to cook meals at home instead of eating canned and processed foods. Whilst you are cooking, you are forced to walk up and down for ingredients, gather cooking utensils etc. This serves as a form of exercise which can help you to burn a few calories and prevent becoming obese.

Also, avoid frying your chicken, duck, or turkey. Rather, roast it. This will reduce the amount of fat in the meat and makes it healthier for consumption.  And, eat your poultry meat without the skin which contains a lot of fat. Alternatively, choose to eat meats such as rabbit meat which is very lean meat and has a very low fat content.

 

3.     Control Your Alcohol Intake

Reduce your alcohol intake and it will help you to prevent type 2 diabetes.

In addition, limit your association with friends who encourage you to go to a bar after work for a drink. Instead, develop friendships with people who take spirituality seriously and who abstain from drinking alcohol. They will have a positive influence on you and help you to reduce your alcohol intake, or even stop drinking it altogether.

Moreover, determine to stay away from bars and wherever alcohol is sold, and go home immediately you close from work.

If you can’t stop drinking altogether, let your spouse help you to check your drinking habit. Buy the drinks and bring them home. Let your spouse keep the drinks and give them out to you when you request to have a drink. In this way he or she can limit the amount of alcohol you can put into your system.

 

4.     Don’t Smoke

If you have not started the habit, then don’t start at all. Manage your stress by meditating on happy moments you have had in your life, by praying, or by watching a comedy movie. Also, keep the company of people who hate smoking and it will increase the chances that you will never start doing it.

If you are already smoking, resolve to quit the habit. Believe that you can do it, and start the process of quitting by reducing the number of sticks of cigarette you smoke in a day. Then, pray to God to help you stop the habit. Afterwards, come up with a plan to stop it, and fight with yourself by creating a fear of getting type 2 diabetes in your mind. Read the stories of people who are suffering from this disease and never forget those stories. Read them consistently every day.  It will motivate you and inspire you to stop smoking so that you do not end up like them.

Finally, you must remember that if you want to prevent type 2 diabetes, you must adopt a lifestyle that will reduce your risk of developing the disease. That is the only way you will succeed in avoiding it.

 

 

 

 

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