Top Tips to Prevent Type 2 Diabetes

It is possible to lower threats related to Type II diabetes if you understand your risk and make certain conscious changes in your existing lifestyle. Some of the common risk factors are increased triglyceride or blood fat and cholesterol, blood pressure and weight. Although it is not simple to change the habits related to one’s lifestyle, the effort is worth it.

Following are some of the tips that can help you to lower the risks associated with succumbing to type 2 diabetes.

1. Proper weight management

Excess fat in your body, especially when stored in your abdomen area may shoot up the resistance of the body to the insulin hormone. It can eventually result in type 2 diabetes.

2. Make sure you get your diabetes risks checked

Get yourself checked by undergoing the risk assessment test and find out more about how much risk you have to develop type 2 diabetes. If your score is 12+, it is an indication that your risk is very high and you should enroll in a lifestyle modification program immediately.

3. Regular exercise is a must

It is crucial to undergo moderate physical activity on most of the days of the week to manage your body weight, improve your cholesterol and blood pressure level and help in weight management. In other words, it is important to engage in half an hour of physical exercise for at least 5 days a week. In case you had not been leading an active life, consult your physician or health care consultant about the most suitable activities.

4. Eat a healthy and balanced diet

Make a conscious effort to reduce the fat proportion in your daily diet, particularly trans and saturated fat. You should consume more vegetables, fruits, and food rich in fiber. Cut down the salt and eat in smaller portions so that the calories consumed by you every day can be reduced and also help you to reduce weight. Opting for food items with less quantity of fat is a second way to decrease intake of calories. You should keep drinking water rather than intaking sweetened beverages.

5. Restrict processed and takeaway foods

Typically, convenience meals are rich in kilojoules, fat, and salt. So you should rather cook using fresh ingredients as much as possible.

6. Restrict consumption of alcohol

Excess consumption of alcohol can result in an increase in weight. It can also lead to increase in your triglyceride and blood pressure levels. It is not advisable for men to have more than a couple of standard drinks in a day while women must restrict it to one.

7. Your blood pressure should be in check

Many people can achieve this through exercising regularly, having a balanced and nutritious diet and maintaining a healthy body weight. Your physician may prescribe you medication in certain cases.

8. Stop smoking

Statistics claim that a smoker is under double the risk of developing diabetes as compared to a nonsmoker.

Make sure that your visit a proper healthcare facility and consult your physician before following any particular die plan or embracing other preventive measures.

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