Here are 5 ways to avoid diabetes
Type 2 diabetes can be delayed or even stopped by changing your diet and other habits. People who are overweight or obese, have high cholesterol, or have a history of the disease in their family are more likely to get type 2 diabetes.
1. Lose the extra weight
By losing weight, your chance of getting diabetes goes down. Researchers found that people who lost 7% of their body weight through exercise and diet changes cut their risk of getting diabetes by nearly 60%.
2. Get your body in better shape.
Getting regular exercise has many benefits. Some of the benefits of being physically active regularly are:
· Lose some weight
· Bring down your blood sugar levels
· Increase your sensitivity to insulin to keep your blood sugar at a healthy level.
3. Eat nutrient-rich foods that come from plants.
Many nutrients, like vitamins, minerals, and carbs, can be found in plants. The carbohydrate family is made up of sugars, starches, and fiber. The part of plant foods that your body can't break down or use is called "roughage" or "bulk."
Some of the benefits of fiber are:
· Keeping sugar from getting into the body and lowering blood sugar levels
· Keeping fats and cholesterol from being broken down in the body
· Taking care of other risk factors, like high blood pressure and inflammation, can help improve heart health.
· To help lose weight because foods with more fiber make you feel fuller and give you more energy.
4. Eat many foods that are high in omega-3 fatty acids.
Because they have a lot of calories, fatty foods should only be eaten in small amounts. To lose weight and keep it off, you should eat a variety of foods high in unsaturated fats, also called "good fats."
Both monounsaturated and polyunsaturated fats are good for you because they help keep your cholesterol levels and heart-healthy. Some sources of good fats are:
· Canola and canola seed oil, sunflower, safflower, cotton, and olive oil; and
· Nuts and seeds, like almonds, flaxseed, and pumpkin seeds
· Foods like fatty meats and fish that are high in fat and calories (such as mackerel)
5. Don't follow fad diets; instead, choose healthier foods.
Diets like the glycemic index, paleo, and keto may help people lose weight. But not much has been learned about the long-term effects of these diets or whether they can help prevent diabetes.
When do you need to see a doctor?
The American Diabetes Association recommends regular diagnostic tests for all adults over 45 and for the following subgroups to check for type 2 diabetes:
· People under the age of 45 who are overweight or obese and have at least one of the risk factors for getting diabetes
· Women with gestational diabetes
· Patients with prediabetes are also in this group.
· children who have a family history of type 2 diabetes or other risk factors, like being overweight or obese.
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