Preventing the Onset of Type 2 Diabetes

Type 2 diabetes is a health condition that gradually develops, often causing no symptoms. It occurs when cells do not respond to insulin and when your pancreas secrets little or no insulin. There is no cure for El Centro diabetes, but specialists recommend lifestyle changes such as losing weight and exercising. Obesity is the leading risk factor for type 2 diabetes, but other variables, including cholesterol levels and physical inactivity, predispose you to this health condition. The good news is that the following tips can help you lower the risk of type 2 diabetes and complications such as kidney and heart damage.

Be physically active

Exercise or physical activity makes the cells in your body more responsive or sensitive to insulin, reducing the risk of high blood sugar levels. Besides lowering your risk of type 2 diabetes, exercise is good for your general well-being. Aim for at least 30 minutes of moderate exercise every day to lose weight and maintain a healthy body mass index. A fitness trainer can formulate an exercise schedule for you with different activities spread out through the week.

Being physical can also mean taking the stairs instead of the lift, parking your car several steps away from the house, going for morning runs, and taking your dog for a walk.

Lose extra weight

Losing weight reduces your risk of type 2 diabetes up to 60%. Experts recommend losing at least 7% of your weight, but the more you lose, the higher the benefits. Changing your diet and exercising are healthy and effective ways to help you lose and maintain the recommended weight. If you have prediabetes, losing weight can help you prevent disease prevention. Your doctor can help you set reasonable and short-term goals based on your current body weight, such as losing one to two pounds a week.

Eat healthy fats

Your foods should mainly consist of unsaturated fats to help you lose and manage weight. Foods that promote healthy blood cholesterol levels include sardines, olive, flaxseeds, peanuts, almonds, and canola oils. Since most dairy products and meats contain bad fats, they should be a small part of your diet. Specialists recommend against foods high in calories since they put you at risk of obesity, which predisposes you to type 2 diabetes.

Consume more plant foods

Plant foods provide various nutrients such as minerals, vitamins, and carbohydrates in your diet. Most of them are also rich in fiber which promotes weight loss, lowering your risk of type 2 diabetes. If you are at risk of type 2 diabetes, your doctor may recommend eating whole grains such as oats and quinoa. Other fiber-rich foods include leafy vegetables, broccoli, and fruits such as tomatoes and peppers. These foods are also more filling and energy-rich, and they, therefore, give you a feeling of satisfaction, meaning you will eat less. Foods high in sugar with little fiber, such as white bread and processed foods, are not suitable for your health.

If you are at risk of type 2 diabetes, reserve a session with your specialist at Prabhdeep Singh, M.D., F.A.C.P.

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