Basics
Reduce The Risk Of Diabetes Type 2 With 10 Simple Lifestyle Changes
May 17, 2017
You can reduce your risk of type 2 diabetes by understanding its risk factors and making lifestyle changes to manage the risks. Common risk factors include increased weight, blood pressure, cholesterol and triglyceride (blood fat) levels. Changing the habits of a lifetime isn’t easy, but it’s worth the effort.
1. Don’t Ignore Early Signs
Some early signs of diabetes can be easily missed if you aren’t paying attention, especially if you live a stressful life wherein these symptoms can seem to be “normal”. However, if you are at risk to diabetes type 2, don’t ignore early signs like headaches, frequent yeast infections, UTIs as well as excessive thirst, hunger and urination. Early symptoms of diabetes in women and men can differ slightly, so it’s best checking out your specific symptoms and discuss the same with your doctor.
2. Adopt LCHF Diet
An LCHF or Low Carb-High Fat diet based on Dr. Jason Fung’s philosophy can help prevent and even reverse diabetes. By eating more of high quality healthy fats like grass-fed butter, coconut oil and extra-virgin olive oil, you can feel satiated with a smaller amount of food. Additionally, LCHF diet proposes that you eat minimal quantity of carbohydrates (best sources being fruits, vegetables, spelt and quinoa) and consume a moderate amount of proteins to get your daily requirement of calories. The LCHF diet eliminates all sugar and refined starches from your diet, hence keeping blood sugar levels stable.
3. Intermittent Fasting
We are in complete agreement with of Canadian nephrologist, Dr. Jason Fung, and highly recommend his philosophy when it comes to weight loss and diabetes. According to him, LCHF diet is only the starting point for reversing diabetes. He believes that Intermittent Fasting, coupled with LCHF diet, is the perfect treatment for diabetes and also an effective method for weight loss, especially for those who don’t yet have diabetes but are at risk.
4. Drink Alcohol Only in Moderation
Moderate consumption of alcohol can be associated with a decreased risk of diabetes and heart disease, according to research. That means you can have one drink a day, and not only will the small amount of alcohol help you relax, it will also increase the efficiency of insulin at getting glucose inside cells. However, if you don’t drink, there’s no need to start now. You can get the same benefits from exercising regularly and losing weight.
5. Control Your Weight (and your waistline)
We specifically mention waistline because carrying excess waist around your stomach increases risk to Diabetes Type 2. However, in general, losing weight increases insulin sensitivity, hence facilitating type 2 diabetes prevention.
6. Get Serious About Regular Workouts
Research has repeatedly shown that 30 minutes per day of moderate- or high-level physical activity is an effective and safe way to prevent Type 2 diabetes. The connection between exercise and Type 2 diabetes prevention is deeper than you imagine, as a fit and healthy body is rarely prone to lifestyle diseases like diabetes.
7. Don’t Disregard the Benefits of Yoga and Meditation
Yoga and meditation have a positive effect on the parasympathetic nervous system and helps the body deal with stress and inflammation better. Regular yoga practice may provide protection against diabetes and cardiovascular diseases. Many yoga asanas contract specific abdominal muscles to stimulate the pancreas, increasing blood and oxygen supply. As a result, the pancreatic cells are flushed with nutrients and fresh blood flow, hence improving the organ’s ability to produce insulin. Yogic breathing practices also work in a similar way to stimulate healthy pancreatic function.
8. Give Up Smoking
Want another reason to quit smoking? Smokers are more likely to develop diabetes type 2 when compared to non-smokers, and heavy smokers have an even higher risk.
9. Get Better Sleep
Sleep deprivation increases risk for glucose intolerance and insulin resistance, according to studies. Sleep deprivation is deeply linked to diabetes as it may alter the sympathetic nervous system — the body’s stress-control center — and hormonal balances, all of which affects glucose regulation. Aim for 7 to 8 hours of restful sleep every night.
10. Try These Dietary Supplements
The right dietary supplements increase your intake of nutrients that support your body’s ability to use insulin and can help keep your blood sugar stable. We recommend Vitamin B Complex, Vitamin D3, Magnesium, Cinnamon, Chromium, ALA, Berberine and Pomegranate Extract. If you don’t want to take dietary supplements, ensure that you add the diabetic superfoods into your diet daily for prevention.
As you can see, the key to effective Type 2 Diabetes prevention lies in living a healthy lifestyle. Also, as you age, it’s a good idea to regularly check your blood glucose, blood pressure and blood cholesterol levels.
Maneera is a health and fitness enthusiast who is also a firm believer in the power of dietary supplements. A health buff, she likes to help others improve their overall well-being by achieving the right balance between nutrition, exercise and mindfulness.
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