Type 2 diabetes affects the body’s ability to produce insulin, which can result in blurry vision, fatigue, weight gain, excessive hunger, and persistent thirst. Although you may have a predisposition to adult onset diabetes due to genetics, there are lifestyle habits you can adopt to decrease your chances of developing the disease.
Use these lifestyle tips to avoid developing type 2 diabetes and improve your overall health!
1. Time To Get Up And Get Moving
Staying physically active is an important step to decreasing your risk of type 2 diabetes. It is recommended to get 30 minutes of exercise five days out of the week to keep your blood sugar level and to fight insulin resistance. The next lifestyle habit requires you to update your diet!
2. Avoid All Processed Meats
Processed meat—such as bacon, hot dogs, sausages, and deli slices—are high in salt and saturated fat, which can lead to insulin resistance and type 2 diabetes. Stay away from processed meats, and choose to consume leaner protein such as fish or chicken for protein and omega-3 fatty acids.
3. Only Drink Alcohol In Moderation
Excessive alcohol consumption leads to your body receiving a ton of empty calories—and a ton of sugar—which can increase your risk of developing type 2 diabetes. Women should have no more than one drink a day, and men should limit themselves to a maximum of two drinks.
The following lifestyle tip will have you looking at your meals differently!
4. Cut Down On Portion Sizes
Consuming smaller portions when you sit down to eat will help you maintain a healthy weight. If you are overweight, it increases your chances of developing high blood pressure, heart disease, and type 2 diabetes significantly. Slimming down your portions will help you take control of your blood sugar and prevent the development of type 2 diabetes!
5. Throw Away That Pack Of Cigarettes
Smoking is known to cause a wide range of health problems. Those who smoke are 50% more likely to develop type 2 diabetes than their non-smoking counterparts. Speak with your doctor about taking the steps to quit and decrease your risk of developing this chronic disease. Quitting will improve your overall health!
6. Say Goodbye To Sugary Beverages
Any added sugar sends your blood sugar spiking, and consuming sugar-filled beverages is a definite way to increase your risk of type 2 diabetes. A study revealed that women who drink one or more sugary drinks per day have an 83% greater chance of developing type 2 diabetes than women that go without these beverages.
Stick to water, coffee, or tea to avoid a sugar rush!
7. Maintain A Stable, Healthy Weight
Obesity plays a huge role in your risk of developing diabetes. If you are obese, you increase your chances of developing the disease by 20 to 40 times. Make sure to eat nutrient-dense meals and stay active to drop excess pounds and prevent diabetes.
You’ll be getting less screen time with the next slide!
8. Turn Off The Television
It’s no secret that living a sedentary lifestyle is no good for your health, and watching too much television increases your chances of developing diabetes significantly. Every time you spend two hours binge watching your favorite show instead of exercising increases your risk of type 2 diabetes by 20 percent. Limit screen time and reap the health benefits!
9. Consume More Healthy Fats
Saturated fats should be avoided for heart health and to maintain healthy blood sugar, but there are healthy fats you should consume to fight insulin resistance. Eat foods high in omega-3 fatty acids—such as fish and nuts—to decrease your risk of developing type 2 diabetes. The next lifestyle tip will help you choose healthier grains.
10. Reach For Whole Grain Food
Your choice of bread can be a huge factor in determining your blood sugar levels.Whole grain foods—such as barley, brown rice, and oatmeal—contain the necessary fiber and minerals to prevent type 2 diabetes. Whole grains don’t upset the body’s insulin-making process like refined-grain and flour. Add whole grain to your diet for diabetes-fighting power!