Making a few lifestyle changes can dramatically lower the chances of developing type 2 diabetes. The same changes can also lower the chances of developing heart disease and some cancers. Here are 7 lifestyle changes that can prevent diabetes!
1. Lose Excess Body Fat
Being overweight is a big risk factor for diabetes. In contrast, every kilogram (2.2 pounds) of weight lost reduces diabetes risk by 16 percent.
2. Follow A Plant-Based, Low-Calorie Diet
Eat a variety of fruits and vegetables—a dietary pattern studies show reduces diabetes risk. Foods to avoid are those rich in trans fats (also called hydrogenated fat), saturated fat, and sugar.
3. Drink Water
Studies link sugar-sweetened beverages with obesity and diabetes. Cut them out of your diet and the risk of both conditions falls.
4. Stress Less
The stress response triggers the release of several hormones that increase blood sugar. Studies show that mindfulness meditation improves the ability to cope with stress. Physical activity and social support also help relieve stress.
5. Sleep Well
Chronic sleep deprivation and poor quality sleep increase the risk for diabetes and obesity. If you have continued problems sleeping, contact your doctor.
6. Move Your Body
Physical inactivity raises the risk of diabetes. Exercise renders cells more sensitive to insulin. Brisk walking does the trick.
7. Keep Medical Appointments
Warning signs of type 2 diabetes are less dramatic than those of type 1 diabetes. That’s why it’s important to see your doctor regularly.