How to prevent Type 2 diabetes
There is a rising epidemic of Type 2 diabetes. This deadly disease often goes unnoticed and therefore untreated, for several years, before the patient is forced to confront the serious complications that Type 2 diabetes can bring on. The good news is that while there is nothing that can prevent Type 2 diabetes, 100% there are things that you can do to reduce your odds of every getting it. Most cases of this type of diabetes are brought on by poor health habits and a sedentary lifestyle. Studies have shown that despite your personal risk for developing this type of diabetes, you can significantly reduce your chances, by following a few guidelines. Here are is what you need to know about how to prevent Type 2 diabetes-
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- Maintain a healthy weight-The number one factor that influences whether or not someone gets Type 2 diabetes, is their weight. If you can control your weight within a reasonable range, you can significantly decrease your chances of developing this type of diabetes. With every pound that you gain, your chances of ending up with Type 2 diabetes increases. This happens because as you gain weight, your body is forced to produce more and more insulin to drive glucose into the cells. What makes matters worse is that the excess insulin then adds to fat cells as well. Its important to understand that you should not only be maintaining a healthy weight, but making sure that your weight does not yo-yo up and down, as this can also be detrimental to the insulin balance in your body.
- Eat a healthy diet-The focus of your diet should be on low fat, lots of fruits and vegetables and the right amount of carbs. There is no magic diet that can totally prevent getting Type 2 diabetes, but eating a well rounded diet can reduce your chances. Today, most Americans have a diet that has few fruits and vegetables, is high in fat and focuses on the wrong kind of carbs. Whole grain carbs and lots of fiber can help restore the insulin/glucose balance in your body. Best of all eating fiber also leaves you feeling fuller longer, which keeps you from overeating.
- Get moving-Physical activity is another significant factor in reducing your chances of getting Type 2 diabetes. Regular physical activity can help lower your risk and best of all can help with your weight management. If you are just beginning to add exercise to your life, it is recommended to check with your health care professional beforehand, to make sure that you are healthy enough to exercise. The next step is to begin slowly to avoid injuries and discouragement. Even a brisk 10 minute walk can be a good way to start. Fitness experts recommend that everyone get at least 30 minutes of intense (this means you still have a conversation) cardio everyday. Coupling this aerobic exercise along with weight or resistance training, can help you an overall fit physique. Be sure to add a lot of variety to your exercise routine, to fight against boredom.
- Get a checkup-Unfortunately, for some people there is nothing that will prevent Type 2 diabetes. Researchers are still at a loss as to why this happens, but the bottom line is that if you develop the disease, the sooner you know, the better. Your health care professional can help you manage your Type 2 diabetes in a way that will help prevent many of the more serious complications. A simple blood test can check to see if your blood sugar is elevated. If it is, your doctor will perform additional tests to determine if you have Type 2 diabetes. He will then prescribe a course of treatment that will help you manage your diabetes and help you to live the fullest and healthiest life possible.
