There are steps that people can take to significantly reduce their risk of developing type 2 diabetes. Maintaining a healthy weight, eating well, and exercising often are three very effective preventative measures.
Since diabetes is a growing health concern, many people want to learn about ways to prevent it.
There are two types of diabetes: type 1 and type 2. It is not possible to prevent type 1 diabetes. However, there are several steps a person can take to significantly reduce their risk of developing type 2 diabetes.
In this article, learn which steps to take to help prevent type 2 diabetes from developing.
How to prevent type 2 diabetes
There are three ways a person can help prevent type 2 diabetes:Maintaining a healthy weight
According to the ADA, being overweight can increase a person's risk of:
- type 2 diabetes
- heart disease
- stroke
- high blood sugar
- high blood pressure
- harmful cholesterol levels
However, effectively controlling weight can be challenging. Results are often slow to come and require changes to physical activity as well as eating habits.
Some strategies a person can try to help reach and maintain a healthy weight include:
- joining a support group
- keeping a food journal
- eating smaller portions
- drinking plenty of water
- making a meal plan
- joining a gym, running club, or yoga class
- spending less time sitting during the day
- getting enough sleep
Eating a balanced diet
Maintaining a balanced diet can help reduce the risk of developing type 2 diabetes. It is a crucial part of reaching and maintaining a healthy weight.Eating a balanced diet does not mean simply cutting calories. Eating a balanced diet involves eating foods rich in vitamins, minerals, fibre, protein, and good fats.
It also means avoiding or cutting back on foods with added sugars and sodium.
Some of the best foods to include in a preventative diet include:
- green, leafy vegetables
- beans
- non-starchy vegetables
- fresh or frozen fruits
- lean proteins, such as fish and tofu
- nuts and seeds
- oatmeal and whole grains
- sugary beverages, including energy drinks, sodas, and juices
- processed meats, such as bacon
- packaged snacks
- sweets and desserts
Exercising regularly
- improving blood flow
- reducing the risk of heart disease
- improving stamina
- reducing weight
- providing stress relief
- improving flexibility
- aerobic exercise, such as walking, cycling, swimming, or running
- strength training using weights or bands
- stretching exercises, such as yoga or Pilates
According to the ADA, a person should aim to move or stretch every 30 minutes during the day.
Also, for maximum benefit, a person should aim to do at least 30 minutes of an aerobic activity once per day for 5 days of the week.
People should always speak with a doctor before starting an exercise regime for the first time to discuss safety and risks.
Risk factors
Risk factors that a person can reduce include their cholesterol levels and weight. Having higher levels of bad cholesterol and excess weight both increase the risk of developing type 2 diabetes.People can reduce some, but not all, of their risk factors for type 2 diabetes. Risk factors that a person cannot change include:
- Age: Older people have a higher risk of developing diabetes than young people.
- Race: American Indians, African Americans, Native Hawaiians, Mexican Americans, Pacific Islanders, and Asian Americans are at a higher risk of diabetes.
- Family history: Having a close family member, such as a sibling or parent, with type 2 diabetes increases a person's risk.
- Gestational diabetes: Women who develop gestational diabetes during pregnancy are at greater risk of type 2 diabetes.
Early signs of diabetes
- increased thirst
- a frequent need to urinate
- feeling of constant hunger
- blurred vision
- fatigue
- developing darker patches of skin
- itchiness
- numbness or tingling in hands or feet
- cuts that heal slowly
When to see a doctor
As people age, they should see their family doctor for annual check-ups. The doctor will usually order blood work to check for factors such as blood sugar levels, cholesterol, and other health warning signs.At annual check-ups, a person can ask their doctor about strategies that help prevent diabetes, especially if they have a family history of the condition.
If a person experiences any signs or symptoms of diabetes, it is best to speak to a doctor. This is because diagnosing diabetes early can help keep symptoms under control.
Summary
Type 2 diabetes is a growing concern for many people. Although there are some risk factors that people cannot change, such as age and family medical history, there are several steps they can take to reduce their likelihood of developing the condition.Maintaining a healthy weight, eating a balanced diet, and exercising regularly can all help reduce the risk of developing type 2 diabetes.
https://www.medicalnewstoday.com/articles/325130.php
No comments:
Post a Comment