Ways to Prevent Type 2 Diabetes

Type 2 Diabetes is one of the most common yet most preventable diseases in the world. Statistics from the International Diabetes Federation indicate that in 2015, over 415 million people suffered from this disease, an increase of nearly 7.25 percent over 2014. The data also revealed that 1 million of the 35.4 million people afflicted with diabetes in the MENA region come from the UAE. Communities and countries with middle-income and high-income groups are usually at risk of a higher incidence and prevalence of the condition. The silver lining to those who suffer from Type 2 Diabetes is that it can be dealt with by simply making simple lifestyle changes.

Get Moving

A sedentary lifestyle may be relaxing to your mind, but can be detrimental to your long-term health. Exercise and physical activity causes your cells to use more sugar and is one of the most effective ways to reduce the risk of Type 2 Diabetes. Even a 30-minute walk can boost your insulin sensitivity, a key factor that causes your blood glucose to stay within normal limits. Aerobic exercises are the best way to keep your body fit.

Dietary Changes

When you feel like snacking, stepping away from that candy bar-and-soda combination is a good way to start cutting back on the amount of processed sugar that you eat. Low-sugar alternatives such as fresh carrots, cucumbers or unsalted nuts are much healthier. Avoiding binge-eating is another essential change that can help prevent large fluctuations in your body’s blood glucose levels and lower the risk of Type 2 Diabetes. In women, eating whole grain products also reduces the risk of diabetes by 30 percent. While the exact reasoning behind the benefits of whole grains in your diet is still the subject of research, it is believed that the fiber content of whole grains is harder for the body to digest, leading to a far more sustained release of sugars into the bloodstream. This places less stress on the pancreas to make insulin and prevent the disease.

Trimming Excess Weight

Obesity makes your body susceptible to developing diabetes. Being overweight often results in a pre-diabetic condition that can deteriorate unless checked. Losing belly fat and maintenance of a healthy weight is another way to prevent the onset of Type 2 Diabetes.

Lose the Smoke

Smokers stand a 50 percent higher chance of developing Type 2 Diabetes as compared to non-smokers. Heavy smokers who indulge in several packs of cigarettes a day have a significantly higher chance of developing the disease. New research indicates that smoking decreases insulin sensitivity and raises your blood sugar.

With these lifestyle changes, you can prevent or deal with Type 2 Diabetes in the best possible way.