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Making changes to your lifestyle will surely be the decisive step when it comes to diabetes prevention. The good news is that it is never too late to begin making alterations. To prevent diabetes, you need to adopt healthy lifestyle practices because diabetes is a chronic, long-term condition, with no known cure. Here is an extensive list of changes you can adopt to ensure good health.
Diabetes Prevention Lifestyle
When it comes to adopting a healthy lifestyle to prevent diabetes, simple and basic steps need to be undertaken, such as consuming a well-balanced, healthy diet, exercising and being physically active, and losing weight if you are obese or overweight. Executing a few, elementary changes to your lifestyle today can help in the prevention of severe health complications of diabetes, such as the damage done to the nerves, eyes, heart, and kidneys. Mentioned below are 5 changes that need to be made to your lifestyle to prevent diabetes.
Be Physically Active
There are umpteen benefits of incorporating regular physical activity into your lifestyle. Regular exercise can help in losing excessive weight, lowering blood glucose levels, and boosting your body’s sensitivity to insulin (which helps in maintaining normal blood sugar levels). Research has proven that aerobic exercise, as well as resistance training, can help in the prevention of diabetes. You can obtain optimum benefits if your fitness program involves both these forms of exercise.
Consume Lots of Fibre
Fibre that is obtained from the diet can tremendously help you in reducing your risk of acquiring diabetes by improving blood sugar control, lowering your risk of cardiovascular disease, and promoting weight loss by giving you a sense of being “full.” Foods that are a rich source of fibre include fruits, whole grains, vegetables, beans, and nuts.
Skip Refined Carbs And Opt For Whole Grains
Reducing intake of refined carbohydrates and incorporating whole grains in your daily diet can reduce your risk of developing type 2 diabetes as well as help in maintaining normal blood glucose levels. To begin with, you can obtain 50% of your daily carbohydrate intake through whole grains, gradually increasing the percentage. Several food items made from whole grains are available in a ready-to-eat form, such as breakfast cereals, pasta products, as well as bread. Search for the word “whole” on the package or labels.
Lose Excessive Weight
If you are overweight or obese, diabetes prevention should revolve around weight loss. Every kilogram that you lose can significantly improve your health, and you will be astonished by how much. In a large study, participants who shed a modest amount of weight (nearly 7% of initial body weight) and exercised on a regular basis successfully reduced the risk of developing type 2 diabetes by as much as 60%.
Avoid Fad Diets And Incorporate Healthy Choices
Newer and newer diets are becoming increasingly popular. Switching to fad diets such as low-carb diets, keto diets, and glycemic index diets may help you in shedding weight in the initial stages. However, their effectiveness in preventing diabetes and their long-term effects are not known. What’s worse, by strictly limiting or excluding a specific group of foods, you could be missing out on essential nutrients as well as developing cravings for such foods. Instead, when it comes to your diet, practice portion control and incorporate variety as integral parts of your diet plan.
The Last Word
If you have any questions or queries regarding diabetes, it is advisable to consult your doctor or physician, who will surely appreciate your efforts to prevent type 2 diabetes and will also offer further suggestions and advice based on your medical history. When it comes to diabetes prevention lifestyle, incorporating just a few basic and simple practices can go a long way in preventing this chronic disease.
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