One of the reasons why so many people develop Type 2 diabetes is because they are simply uneducated about how to prevent the disease in the first place. You would think in this day and age everyone would understand the precipitating factors that can cause such a deadly disease, but that simply is not always the case.
In this article, you will find five of the top tips for preventing diabetes.
Tip No. 1: If you are overweight, then you must get down to a healthy weight. This is one of the most important factors for avoiding Type 2 diabetes altogether. Keep in mind when you have extra fat, particularly around your abdominal area, you throw your body into a hormonal imbalance. After a while, your body really doesn’t know what to do with the hormone insulin. In fact, in many cases the body becomes resistant to insulin and this actually causes storage of even more fat.
It’s hard to escape your genetic blueprint… its important for you to know your family history of diabetes and, of course, sharing this information with your doctor. Being overweight predisposes you to developing Type 2 diabetes when you have a family history of this disease. That is that! You don’t catch diabetes… the roots of diabetes are in your DNA. Type 2 diabetes is actually a genetic disorder which means your genes carry a variation or mutation. These mutations make you susceptible to various diseases.
Tip No. 2: It’s very important to eat more fresh fruits and vegetables and cut out as many of the processed, sugary foods as possible. We have all heard we need to eat at least five fruits and vegetables each day, but you should actually eat even more than that. The best plan is to make vegetables a large part of your daily diet. Every time you eat, you should have a small piece of lean protein and lots of vegetables. It’s especially important to have green leafy vegetables as they will give you a sense of fullness and will also pack a powerful punch full of nutrients.
Tip No. 3: Almost every study indicates exercise is definitely advantageous for people genetically predisposed to Type 2 diabetes. Over a period of time it attacks your visceral fat (abdominal fat), and your blood fat levels. Diet and exercise together are much more effective than just dieting.
Increase your level of physical activity, especially if you lead a primarily sedentary lifestyle. Sitting on the sofa watching television is not going to get you into good physical shape, so it’s critical you start adding in some helpful exercise throughout the day. This might include taking a couple of short walks around the block, doing yoga or even just dancing around the house listening to music.
Exercise raises the intake of sugar from your blood to various muscle groups and cells. A glucose transporter, GLUT 4, is responsible for this self-regulating system that responds to a substantial walk or other activity. Begin slowly and build.
Tip No. 4: Weight gain is a common excuse used by many people as a reason to not stop smoking. Whilst smoking does increase your metabolic rate and non-smokers can be a few pounds heavier than smokers, it is more than likely the foods eaten to fill the void that encourage the weight gain.
Some of the effects of smoking include:
- raising your blood sugar levels,
- causing your cholesterol and other lipid levels to rise,
- raising your blood pressure, and
- restricting your blood vessels in your legs, leading to leg or foot ulcers.
These are particular problems for anyone, and more so for people with a family history of Type 2 diabetes. Smoking makes it harder for you to control your weight and also increase the chances of you developing fatal complications much sooner.
Tip No. 5: Finally, when you have a family history of diabetes it is vital you have a health check-up with your doctor at least yearly. Knowledge is power, so getting your blood work done at least once a year will help you know if you are heading down the path of Type 2 diabetes.
By the way, do you want to learn more about how to be healthier and live longer in spite of having Type 2 diabetes. If so, I suggest you check this out: Natural Diabetes Treatments