HOW TO PREVENT TYPE 2 DIABETES.
Diabetes is a disease which affects how the body uses glucose, the main type of sugar in the blood. Glucose comes from the foods that we eat and it is the major source of energy which is needed to fuel the functions of the body. In order to use glucose, the body requires the hormone insulin. However, in people suffering from diabetes, the body can’t either make insulin or the insulin does not function correctly in the body.
The 2 major types of diabetes are:
- Type 1 diabetes.- This is where the immune system attacks pancreas thus destroying cells which make insulin
- Type 2 diabetes-This is where the pancreas is still able to make insulin yet the body does not respond properly to it.
Given the severe consequences emanating from Type-2 diabetes and insulin resistance, preventing the disease is certainly the best weapon in reducing damages caused by excess blood sugar. Adopting healthy lifestyles can help to prevent up to 90% of Type-2 diabetes cases. Here are 5 ways on how to prevent type 2 diabetes:
1- Maintain a healthy body weight
Given that obesity and excess weight are instrumental in development of this type of diabetes, maintenance of a normal body weight is an important aspect of any kind of preventive approach. In the event that you are overweight, prevention of type 2 diabetes might hinge on weight loss. Each and every pound that you lose can significantly improve your health and you might just be surprised by how much. In one study, participants who lost modest amounts of weight – around 7% of the initial body weight and also exercised regularly, reduced the risks of developing type 2 diabetes by around 60 percent.
Nevertheless, it is neither desirable nor necessary to undergo intense exercises so as to reap the benefits of losing weight: Losing as little as 5 kg, even over a number of years, reduces the risk of type-2 diabetes.
2- Reduce the intake of high-sugar foods
You can significantly reduce the risks of type-2 diabetes by paying specific attention to the amounts and particularly the type of carbohydrates; the sugars in your diet. There are 3 main types of carbohydrates.
- The first type is simple sugars such as those in dairy products, fruits, maple syrup, honey and sugars which is added to different products that are sold in the grocery stores.
- The second type of sugars is starches which are created by combining various sugar molecules. Starch is usually found in potatoes, cereals, certain legumes and vegetables.
- The third type is the dietary plant fibers which are only found in plant products like vegetables, whole grains and fruits.
3- Choose the right fats
The kind of of dietary fats can also exert a great influence on development of Type-2 diabetes. For instance, some saturated fats usually promote inflammation thus causing insulin resistance. On the other hand, oleic acid, the major fat found in olive oil, has anti-inflammatory actions which reduces the risks of insulin resistance. It is important to note that omega-3 fat usually improves the insulin response in our organs. As for prevention of heart diseases, using olive oil as the major fat combined together with a sustained omega-3 fats intake is key in diabetes prevention.
Apart from its central role in the prevention of cardiovascular diseases, undertaking regular physical exercise is important for prevention of Type-2 diabetes. Muscles are the major organs that are involved in absorption of glucose in response to the insulin. Therefore by undertaking regular physical exercises while maintaining optimal muscular functions will improve your sensitivity to insulin which in turn ensures a stable level of blood glucose.
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