Approximately 422 million people globally suffer from diabetes, according to a study published by the World Health Organization (WHO).The incidence of type 2 diabetes is high and there is no cure. So, expert diabetes doctors recommend following a healthier lifestyle and understanding the risk factors associated with this disease.
The WHO has a global target of halting the rise in diabetes 2025. You, too, can be part of this initiative by knowing how to prevent this disease. There are several things you can do to protect yourself from type 2 diabetes. Here are six of them.
- Regular Physical Activity
Obesity is linked to type 2 diabetes. Moderate exercises can improve insulin sensitivity as much as by 51%. Your body will not require the hormone in big quantities to control blood sugar levels. Daily exercises, both low and high intensity ones, can have a major positive impact on your blood pressure, cholesterol and body weight. Make sure you are burning enough calories according to your body mass to keep sugar levels in check. Try to choose an exercise routine that is effective as well as easy, so you can do it regularly and not give up midway.
- Cut Down on Smoking
Most diabetes doctors agree that smokers are twice more vulnerable to diabetes than nonsmokers. Active and passive smoking are linked to type 2 diabetes. If you are a moderate smoker, the chance of diabetes is increased by 44%. Those who smoke heavily, say 18-20 cigarettes per day, there’sa 66% chance of getting this disease. Therefore, one great way of diabetes management is to reduce or quit smoking.
- Keep Yourself Hydrated
Try to avoid sweetened beverages with preservatives like cold drinks and juices. Drinking 6-8 glasses of water daily can lower the chances of diabetes as well as other diseases like urinary tract infection. In fact, sufficient amount of water can improve insulin response and control blood sugar as well.
- Reduce Extra Fat
Body fat in and around the abdomen area can cause insulin resistance, which increases the chance of type 2 diabetes. Known as visceral fat, this affects abdominal organs like the liver and leads to inflammation. If you can lose even a kilogram, the risk of diabetes can be lowered by 16%. The more you lose weight, the more beneficial it is for your body. In fact, studies by the National Center for Biotechnology Information show that the risk of diabetes can be reduced by 96% by preventing obesity.
- Maintain a Balanced Diet
Cut back on carbohydrates and fat and consider following a keto diet. Replace trans and saturated fat with fresh fruits and vegetables. Carb-free food can significantly reduce risk factors and improve insulin response. Consult the best doctor for diabetes for a diet plan.
- See Your Doctor Regularly
It is recommended to be under medical supervision after a certain age. Try to plan frequent visits to a diabetes clinic to keep a check on your sugar and cholesterol levels. This will also help detect severe conditions before it is too late.
Following these tips diligently can go a long way to keep diabetes away and reward you with along and healthy life.