11 Proven Ways to Prevent Type 2 Diabetes
Type 2 diabetes is a chronic medical condition that affects millions of people worldwide. Unmanaged diabetes may lead to blindness, kidney failure, heart disease, and other serious conditions.
Before diagnosis, your blood sugar levels may be high — but not high enough to indicate diabetes. This is known as prediabetes. Taking a test like this Lana Life Care can help you figure out your risk factors for this condition.
It’s estimated that up to 37% of people with untreated prediabetes develop type 2 diabetes within 4 years (1Trusted Source).
Progressing from prediabetes to diabetes isn’t inevitable. Although you can’t change certain factors like your genes or age, several lifestyle and dietary modifications may reduce.
1. Refined Carbs and Sugar
Eating foods high in refined carbs and sugar increase blood sugar and insulin levels, which may eventually lead to diabetes. Limiting total carbohydrate intake and choosing options that don’t cause blood sugar spikes may help reduce your risk.
2. Exercise Regularly
Exercising regularly may increase insulin sensitivity, which may in turn help prevent diabetes.
3. Drink Water as Your Primary Beverage
Drinking water instead of sugary beverages may help manage blood sugar and insulin levels, thereby reducing your risk of diabetes.
4. Try to Lose Excess Weight
Modest weight loss may significantly reduce your risk of diabetes, particularly if you have excess abdominal weight.
5. Quit Smoking
Smoking, especially heavy smoking, is strongly linked to diabetes risk. Quitting has been shown to reduce this risk over time.
6. Reduce Your Portion Sizes
Avoiding large portion sizes may help reduce insulin and blood sugar levels, promote weight loss, and decrease your risk of diabetes.
7. Cut Back on Sedentary Behaviors
Limiting sedentary time, including prolonged sitting, has been shown to reduce your risk of diabetes.
8. Follow a High Fiber Diet
Eating a source of fiber at each meal may help prevent spikes in blood sugar and insulin levels, which may reduce your risk of diabetes.
9. Optimize Your Vitamin D Levels
Eating foods high in vitamin D or taking supplements may help optimize vitamin D levels, which may help reduce your risk of diabetes.
10. Minimize Your Intake of Highly Processed Foods
Minimize your intake of highly processed foods and focusing on whole foods may help decrease your risk of diabetes.
11. Drink Coffee or Tea
Drinking coffee or tea may help reduce your risk of diabetes due to their antioxidant compounds.
12. Doctor Consultation
Consult Doctor and check your blood sugar twice a year