Diabetes is a chronic disease and has affected numerous people across the globe. If not taken care of on time, it can damage your vital organs and cause ailments and conditions such as blindness, heart disease, kidney failure and other diseases as well. One out of every 10 people is struggling with diabetes. Feeling concerned? You can reduce or reverse type 2 diabetes by amending their lifestyle and food habits. Here are the tips and suggestions which can help you to prevent type 2 diabetes.
Lose Excess Weight
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The majority of people who are obese, are a great risk of developing type 2 diabetes. A person who has more fat storage in the abdominal area should opt for workout methods to reduce body weight. There are various exercises and weight loss programs which are specifically designed to drop kilos and lower the risk of developing type 2 diabetes.
Also, read – 6 Types Of Body Fat That You Should Know About
Shun the Sugar
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Consuming artificial sugar in any form can increase the risk of developing the disease. The body breaks the sugar molecules which goes into your bloodstream and the increased blood sugar level leads the pancreas to increase the insulin production, so people remain high on sugar level. Fruits and veggies have their own natural sugar content in them which is not harmful to the body. Hence munch these whenever you’re hit by sugar cravings. A person should avoid processed sugar as much as possible.
Eat Healthy & Balanced Diet
Nutritional and healthy diet is the key to reduce the risk of diabetes. Try to consume food in small portions. It will be easier to digest. Also try to consume food which is high in nutritional value and low in calories. There are several foods which are extremely beneficial in diabetes such as oranges and other citrus fruits, walnut, flaxseed, berries, tomatoes, low-fat milk, non-starchy and green leafy vegetables, lentils, whole grains and many more.
Quit Smoking & Limit Alcohol
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As everyone knows smoking is injurious to health and could invite various harmful diseases such as lung and breast cancer. Smoking increases the risk of diabetes by up to 44% and studies show that males who quit smoking in 40’s reduced the risk of diabetes by up to 14 %.
Same goes for alcohol, if you consume alcohol too much then it would increase your weight and shoot up your blood pressure. Whether male or female, they should restrict themselves to 2 drinks in a day.
Stay Away from Processed and Junk Food
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Minimize the consumption of processed and junk food as it is linked with health problems such as obesity, diabetes and heart disease. Studies also suggest that a person should also cut off on the food that is high on refined and vegetable oil.
Drink Coffee or Tea
Good news for caffeine lovers; you can enjoy your coffee or tea .It reduces the risk of type diabetes due to antioxidants (polyphenols) present in it. You can also add green tea to your diet to detoxify. For more, it also lowers the blood sugar level.
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The most natural beverage on the planet is water which would really help you to lower the blood sugar level and also enhance the insulin response. Try to avoid soda and sugar-sweetened beverages because they increase the risk of type-2 diabetes.
Also, read – Soda ingredients that are harmful to your body.
There are various factors which influence the risk of diabetes, it’s better to motivate yourself and try to incorporate these tips in your diet rather than viewing pre-diabetes. Adopting healthy food and lifestyle, you will stay away from these diseases and boost your immunity.