13 Ways to Prevent Type 2 Diabetes

[Rasel Ali (IT)]

Millions of people around the world suffer from type 2 diabetes, a chronic illness. Uncontrolled cases can result in heart disease, kidney failure, blindness, and other severe conditions. There is a period of time before diabetes is identified when blood sugar levels are elevated but not high enough to warrant a diagnosis of the condition. Presence of prediabetes is this. Up to 70% of people with prediabetes are thought to go on to develop type 2 diabetes. Fortunately, the progression from prediabetes to diabetes is not unavoidable. Although there are some risk factors for diabetes that you cannot alter, such as your genes, age, or past behaviors, there are many things you can do to lower your risk.

Here are 13 methods for preventing diabetes.

1. Eliminate refined carbs and sugar from your diet.

Consuming sugary foods and refined carbohydrates can hasten the onset of diabetes in those who are at risk. These foods are quickly converted by your body into small sugar molecules, which are then absorbed into your bloodstream. Your pancreas produces insulin, a hormone that facilitates the passage of sugar from the bloodstream into your body's cells, in response to the resulting increase in blood sugar.

2.
Exercise consistently.


Regular physical activity may aid in diabetes prevention. Your cells become more sensitive to insulin after exercise. In order to maintain healthy blood sugar levels, less insulin is needed when you exercise. According to one study, high-intensity exercise increased insulin sensitivity by 85% while moderate exercise increased it by 51% in people with prediabetes. This impact, though, only materialized on days when people worked out.

3. Your main beverage should be water.

The most organic beverage you can consume is water. Additionally, drinking water most of the time helps you stay away from drinks that are loaded with sugar, preservatives, and other dubious ingredients. The risk of developing type 2 diabetes and latent autoimmune diabetes in adults (LADA) has been linked to sugary drinks like soda and punch. LADA is a type 1 diabetes subtype that affects people over the age of 18. Unlike type 1 diabetes in children, which has acute symptoms, LADA develops slowly and requires more treatment as it worsens.

4. If you are overweight or obese, lose weight.

Not everyone who develops type 2 diabetes is overweight or obese, but the majority are. Additionally, people with prediabetes frequently have extra weight around their abdominal organs like the liver and in their midsection. Visceral fat is what is referred to as this. Extra visceral fat encourages inflammation and insulin resistance, which greatly raise the risk of developing diabetes. Even modest weight loss can reduce this risk, but studies show that the more weight you lose, the greater the benefits.

5. Quit smoking

Smoking has been shown to cause or contribute to many serious health conditions, including heart disease, emphysema, and cancers of the lung, breast, prostate, and digestive tract. There are also studies linking smoking and secondhand smoke with type 2 diabetes. An analysis of several studies involving a total of more than 1 million people found that smoking increases the risk of diabetes by 44% among regular smokers and 61% among those who smoke more than 20 cigarettes a day. The study tracked the risk of diabetes in middle-aged smokers after quitting. After five years, their risk was 13 percent lower, and after 20 years, their risk was the same as that of never smokers. 6. Follow a very low carb diet

Following a ketogenic or very low-carb diet can help you avoid diabetes. Although there are different eating styles that promote weight loss, very low carb diets have strong evidence to support them. They have been consistently shown to lower blood sugar and insulin levels, increase insulin sensitivity, and reduce other risk factors for diabetes.
7.
Look at the portion size

Whether you decide to follow a low-carb diet or not, it's important to avoid large meals to reduce your risk of diabetes, especially if you're overweight. Eating too much food at once has been shown to increase blood sugar and insulin levels in people at risk of developing diabetes.


8.
avoid sedentary behavior

If you want to prevent diabetes, it is important to avoid sitting for long periods of time. If you get no or very little physical activity and spend most of your day sitting, you are living a sedentary lifestyle. Observational studies have shown a consistent association between sedentary behavior and the risk of developing diabetes.


9.
eat a high-fiber diet

Adequate fiber intake is good for gut health and weight control. Studies in obese, elderly and pre-diabetic people show that it helps keep blood sugar and insulin levels low. Fiber can be divided into two main categories: soluble and insoluble. Soluble fiber absorbs water, but insoluble fiber does not.

 10. Optimize your vitamin D levels

Vitamin D is important for blood sugar control. In fact, studies have found that people who don't get enough vitamin D or have low levels of vitamin D in their blood have a higher risk of developing all types of diabetes. Most health organizations recommend maintaining vitamin D blood levels of at least 30 ng/ml (75 nmol/l). 11. Reduce your intake of processed foods

One surefire step you can take to improve your health is to cut back on processed foods. They are linked to a number of health problems, including heart disease, obesity and diabetes. Research shows that cutting back on packaged foods rich in vegetable oils, refined grains, and additives can help reduce the risk of diabetes. This may be due in part to the protective effects of natural foods such as nuts, vegetables, fruits and other plant foods.

12. drink coffee or tea

Although water should be your main drink, studies show that including coffee or tea in your diet can help you avoid diabetes. Studies show that daily coffee consumption can reduce the risk of type 2 diabetes by 8-54%, and the effect is usually greatest for those who consume the most. Another review of several studies that included caffeinated tea and coffee found similar results, with the greatest reductions in risk in obese women and men.

13. Consider using these natural herbs

There are certain herbs that can help improve insulin sensitivity and reduce the likelihood of developing diabetes.

curcumin
Berberine

Collected From Multiple Source