Seven Changes in your Routine to Reduce your Type 2 Diabetes Risk
Type 2 diabetes is a prevalent chronic disorder. It has affected millions of people across the world. In the case wherein your type 2 diabetes is uncontrolled, it may lead to heart diseases, kidney failure, blindness, or any other severe health condition. Before you are diagnosed with diabetes, there is a prolonged period wherein your blood sugar levels are high.
However, it is not high enough for you to be diagnosed with diabetes. It is a period that is called the pre-diabetes.
Following a prevalent study, it was concluded that approximately seventy percent of people who have pre-diabetes develop Type 2 diabetes later in life. However, the good thing is progressing from pre-diabetes to diabetes is not something that you cannot control. However, there are a couple of factors that you cannot change, such as past behaviours, age, or ages. Regardless, there are certain actions that you can take to lower the diabetes risk.
Add Omega-3 in your diet
Love tuna sandwiches? Great. Make sure 1 of the 2 servings of it is of an oily fish. You can use mackerel salmon, sardines, or herrings. The thing with oily fish is that contain polyunsaturated fat, that is, Omega 3 fatty acid, in them. These have phenomenal health benefits, and are great for your heart.
If you are a vegetarian, we have a perfect alternative for you to. You have to instead look for foods, which are Omega 3 fatty acid sources. So, in this case, you can pick walnuts, hazelnuts, pecans, pumpkin seeds, flax seeds, green leafy vegetables, soya products, soya beans, and tofu.
Shed some weight
Several studies have concluded that most people with type 2 diabetes are on a higher side of the weighing scale. Marry, who offers assignment help Brisbane service, has very well explained the cause behind. She says, when a person is obese, the excess body fat predisposes an individual to an insulin-resistance state. Consequently, he is more likely to develop type 2 diabetes.
Hence, anyone who is overweight should be particularly careful, and try to maintain a healthy lifestyle to lower the risk of developing diabetes. To gauge, which weight category you fall in, you can employ the BMI method. It uses your weight and height to measure the body weight. Though not precise, it is indeed the most objective method of categorizing the weight. It should be noted that if you have a high BMI or think you may be morbidly obese consider seeking medical advice, you may be at serious risk and eligible for weight loss surgy like gastric sleeve surgery.
Even if you are not overweight, you need to work out to lead a healthy lifestyle. So, try to include any physical activity in your routine. Generally speaking, a half hour workout for 5 days a week would suffice. When you do not engage in a physical activity, your blood sugar levels are triggered, which heighten your type 2 diabetes risk.
Get adequate fiber
Fiber helps your body in three ways:
- It helps lower your risk of developing by keeping your blood sugar levels in control.
- It reduces your risk of developing heart disease.
- It keeps you full for longer, thereby promoting weight loss.
Some of the foods that are rich in fiber are vegetables, fruits, whole grains, nuts, and beans.
If you smoke, quit
Smoking, too, has a negative impact on your body. One of the health risk of smoking is Type 2 diabetes. How? See, in active smokers, there is a greater insulin resistance, which is a primary cause of diabetes. So, if you practice smoking cessation, your risk will certainly come down over time says Robin, an online geometry tutor who quit smoking.
Cut out refined carbs and sugar from the diet
Eating refined carbs and sugary foods tend to put those at-risk on the fast track of developing the disease. The body tends to break down these foods into smaller sugar molecules quickly. These are then absorbed into the bloodstream.
Consequently, you may experience a rise in the blood sugar level, which may trigger the pancreas to produce insulin, a hormone that helps eliminate the sugar from the bloodstream and into the cells.
Amongst people who have pre-diabetes, the cells become resistant to insulin action, which leads to higher sugar levels in the blood. To make up for it, the pancreas produces a higher than normal insulin in an attempt to bring back the blood sugar level to normal. With the passage of time, this may result in more elevated insulin and blood sugar levels till the time the condition turns to type 2 diabetes.
Several studies have concluded that there is a direct relationship between higher sugar or carb consumption and the susceptibility of developing type 2 diabetes. Rhea, an associate who offers pay to do homework services, suggests the best way to lower the risk of type 2 diabetes is by reducing the intake of carbs and sugar and simultaneously replacing it with foods, which have a lower impact on blood sugar.
Check your portion size
Always stick to smaller portion sizes. These do not over-strain your body and keeps the blood sugar and the body’s insulin levels in check, thereby lowering your likelihood of developing diabetes. When you eat a lot of food in one go, the blood sugar levels in the body are triggered, and this aggravates your insulin mark-ups.