Type 2 diabetes is one of the chronic diseases that affect the way the body processes blood sugar (glucose). Uncontrolled diabetes can increase your risk of developing serious health issues like heart disease, stroke, blindness, nerve damage, and kidney failure, etc.
Therefore, it is essential to prevent diabetes if you are at increased risk such as if you are overweight, or have a family history of the disease, or have been diagnosed with prediabetes.
What is prediabetes?
Before being diagnosed with diabetes, most people have prediabetes, which means their blood sugar levels are higher than normal. When your glucose (blood sugar) levels reach a certain level, you have diabetes. This is a disease that occurs when your body does not use the hormone insulin properly which causes too much glucose to build up in the blood.
Prediabetes usually doesn’t associate with any specific symptoms. The only way to know you have it is if your blood sugar levels are tested.
Can Type 2 diabetes be prevented?
Yes, You can prevent diabetes by making some lifestyle changes and it’s never too late to start. Consider the following diabetic prevention tips outlined by Inodaya, one of the best diabetic hospitals in Kakinada.
1. Manage your weight
Excess body fat, particularly if stored around the abdomen can increase your body’s resistance to the hormone insulin, which can lead to type 2 diabetes. However, if your weight is above the healthy-weight range and losing 7-10% of your current weight can cut your chances of developing type 2 diabetes.
2. Exercise Regularly
Performing physical activity on a regular basis may help prevent type 2 diabetes. Working your muscles more often and making them work harder can improve their ability to use insulin and absorb glucose. This puts less stress on your insulin-making cells. So, make an exercise routine such as brisk walking for at least 30 minutes a day.
3. Follow a healthy diet
Reduce the amount of fat in your daily intake, especially saturated and trans fat. Eat more fruits, vegetables, and high-fiber foods. Choose whole grains over refined grains and also other highly processed carbohydrates. Limit red meat and avoid processed meat, sugary drinks, and cut back on salt.
4. Don’t smoke
In fact, smokers are 30-40% more likely to develop type 2 diabetes than nonsmokers. This is because smoking can make managing the disease and regulating insulin levels more difficult as high levels of nicotine can lessen the effectiveness of insulin. Therefore, the more cigarettes you smoke the higher your risk for type 2 diabetes.
5. Limit your alcohol intake
While moderate amounts of alcohol may cause blood sugar to rise, excess alcohol ion consumption actually decreases blood sugar levels. It can sometimes cause it to drop into dangerous levels, especially for people with type 2 diabetes. If your diabetes is already under control, a moderate amount of alcohol consumption may be fine.
6. Control your blood pressure
Diabetes damages the small blood vessels in the body, causing the walls of the blood vessels to stiffen called atherosclerosis. This can cause high blood pressure, which if not treated can lead to blood vessel damage, heart attack, and kidney failure. Therefore, control your blood pressure with regular exercise, a balanced diet, and keeping a healthy weight.
7. See your doctor for regular check-ups
As you get older, it’s a good idea to regularly check your blood glucose levels. Type 2 diabetes can be detected easily during a routine screening exam and blood test. Therefore, to avoid serious health complications have a diabetic test every three months when newly diagnosed, then every six months once you’re stable.
Adopting these lifestyle behaviors promotes healthy blood sugar and insulin levels. Looking for other ways to control or prevent diabetes? Visit Inodaya Hospitals, Kakinada
