Last Updated on February 26, 2024 by Alexander Sennuga
Hey, find below strategies for type 2 diabetes prevention.
It might remain an incontrovertible fact that prevention is better than cure.
Numerous people have put these best practices into use, and they have achieved the intended results.
The simplest part?
The search for knowledge knows no boundaries. So, if you seek to understand the way to do things, you’ll realise it.
We all know now that type 2 diabetes constitutes over 90% of all diabetes cases across the world. If we can succeed in preventing it, then it’s worth the effort.
This post is going to reveal all you’ll need to prevent or avoid that wide-spreading disease called type 2 diabetes.
Let’s dive in.
Type 2 Diabetes Risk Factors
You’re at risk for type 2 diabetes if you:
- Have prediabetes.
- Are overweight.
- Are 45 years of age or older.
- Have a parent, brother, or sister with type 2 diabetes.
- Are physically active less than 3 times a week.
- Have you ever had gestational diabetes (diabetes during pregnancy) or given birth to a baby who weighed over 9 pounds?
- Are you an African American, Hispanic or Latino, American Indian, or Alaska Native person? Some Pacific Islanders and Asian Americans are also at higher risk.
If you have non-alcoholic fatty liver disease, you may also be at risk for type 2 diabetes.
Source: [CDC]
Type 2 Diabetes Prevention Strategies
Without argument, type 2 diabetes is predominantly caused by diet and lifestyle errors.
Indeed, modern scientific studies are concluding that it is a reversible diet disease.
There are other risk factors like obesity, stress, sleep apnea, and genetics. But, on the whole, diet stands out as being the biggest risk factor.
Someone rightly said: “We are what we eat.”
In handling preventive measures, therefore, we shall consider the following in detail:
- Diet to prevent diabetes
- Lifestyle changes for diabetes
How can I lower my chances of developing type 2 diabetes?
You can find out the level of your own risk of type 2 diabetes and what to do to lower it by putting information into our free Know your Risk of Type 2 Diabetes tool and getting the results.
It’s free and only takes two or three minutes. You’ll need to know your height, weight, and waist measurements.
Some factors put you at increased risk of type 2 diabetes that you can’t change, such as your age, ethnicity, or medical history.
But the main things you can do to lower your chance of developing type 2 diabetes are to eat more healthily, lose weight if needed so you have a healthy weight and a healthy waist size, and move more.
Looking after your weight and being more active makes it easier for your body to manage your blood sugar levels and helps prevent insulin resistance, which can lead to type 2 diabetes.
A healthy waist size in women is less than 80 cm (31.5 inches)
A healthy waist size in men is 94 cm (37 inches) or for South Asian men, it’s less than 90 cm (35 inches).
To see if you are a healthy weight, overweight, obese or underweight, use the BMI calculator on the patient.info website.
Source: [diabetes.org.uk]
Diet To Prevent Diabetes
There’s so much available information concerning the best diet to stop type 2 diabetes.
But, one important fact has emerged: A healthy diet for everybody is additionally good for stopping type 2 diabetes.
However, those who want to avoid type 2 diabetes as well as those who have had it but reversed it, should adopt a balanced diet.
What is a balanced diet?
This is often one that contains protein, carbohydrates, and fat in the right proportion.
Although there are numerous myths about what to eat and not eat to stop the disease, we’ve got sufficient material to guide us in the right direction.
High-carbohydrate foods are generally unhealthy as they break down into sugars and then raise blood glucose.
Also, all sugary foods and drinks have the same effects on blood glucose.
Therefore, the main target should be the choice of foods that are low in carbohydrates and tiny or no sugar (1, 2). This includes drinks, especially alcohol.
Fruits to Avoid Diabetes Type 2
It’ll be an incomplete discussion about foods to stop diabetes if we exclude the role of fruits.
Some people are somewhat scared about eating fruits.
Why?
Their mindset is that anything sweet will spike their blood glucose, so they simply avoid eating fruits.
The nutritional benefits of eating fruits nullify any fears of sugar content. Indeed, the fructose in fruits is different from the sugar being added externally to foods, which is unhealthy.
Also, the results of research about fruits and diabetes show that blueberries can prevent type 2 diabetes.
What then should we do here?
We just need to be selective when making choices about fruits to eat.
Blueberries stand out as the best, while grapes and apples are the next best. Bananas, when taken in carefully, are also great.
Please seek the guidance of your registered nutritionist when making decisions.
Type 2 Diabetes Prevention: Lifestyle Changes
The strategy of diet control has been discussed extensively above.
Allow us to now touch on other lifestyle changes to prevent diabetes type 2.
It’s on record that there are other 2 major areas of lifestyle modifications to stop diabetes type 2.
- Weight loss
- Physical exercise
Weight Loss
One serious risk factor for type 2 diabetes is being overweight (belly fat)—obesity.
How?
When abdominal fat, thanks to obesity, surrounds the human abdominal organs and therefore the liver, it can cause insulin resistance (diabetes type 2).
Thus, it’s best to be mindful of the body mass index (BMI) through an indirect check of our waist circumference. The subsequent guidelines are helpful:
- A woman should have a waist circumference of fewer than 35 inches
- A man should have a waist circumference of fewer than 40 inches
Physical Exercise
Maintaining half an hour of active exercise on a daily basis can promote weight loss and thus prevent diabetes type 2.
Walking is an example of such an exercise method that will be adopted.
Indeed, an adequate workout can help to scale back stress and stop heart conditions.
Conclusion
Type 2 diabetes prevention knowledge isn’t just for those who are currently diabetes-free. Pre-diabetics, as well as type 2 diabetics who want to reverse the disease or put it into remission, could benefit.
Prevention is better than cure.
The most important risk factor for type 2 diabetes is dietary errors. This suggests most efforts to stop the disease should be focused on what we put in our mouths. It’s not just food, drinks also are included.
The subsequent most important thing that ought to get our attention is our lifestyle. Obesity, stress, and lack of adequate exercise shouldn’t be taken without any consideration.
Specialise in these 3 most vital things to stop type 2 diabetes: diet, weight loss, and exercise. These are natural approaches, and they are doable.
Finally, don’t forget to bring along your doctor and registered dietitian/nutritionist the steps you select to require.
FAQ
Q: What are some effective ways to prevent Type 2 Diabetes?
A: To prevent Type 2 Diabetes, it is important to maintain a healthy lifestyle. This includes regular physical activity, such as brisk walking or cycling, for at least 150 minutes per week. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins is also crucial. Additionally, maintaining a healthy weight, avoiding smoking, limiting alcohol consumption, and managing stress are all important factors in preventing Type 2 Diabetes.
Q: Can regular exercise help in preventing Type 2 Diabetes?
A: Yes, regular exercise plays a significant role in preventing Type 2 Diabetes. Engaging in physical activity helps to improve insulin sensitivity, control weight, and lower the risk of developing the disease. Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, cycling, or swimming, per week. Incorporating strength training exercises two to three times per week is also beneficial.
Q: How does a healthy diet contribute to Type 2 Diabetes prevention?
A: A healthy diet plays a vital role in preventing Type 2 Diabetes. Consuming a balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats helps to maintain a healthy weight, control blood sugar levels, and reduce the risk of developing the disease. Avoiding sugary beverages, processed foods, and excessive intake of saturated and trans fats is important in diabetes prevention.
Q: Can weight management help prevent Type 2 Diabetes?
A: Yes, weight management is essential in preventing Type 2 Diabetes. Maintaining a healthy weight reduces insulin resistance and lowers the risk of developing the disease. Losing even a small amount of weight, such as 5-10% of total body weight, can have significant benefits. Combining a balanced diet with regular physical activity is the most effective way to achieve and maintain a healthy weight.
Q: How does smoking affect the risk of Type 2 Diabetes?
A: Smoking increases the risk of developing Type 2 Diabetes. It not only damages the cardiovascular system but also impairs insulin sensitivity and glucose metabolism. Smokers are more likely to become insulin resistant and have a higher risk of developing the disease compared to non-smokers. Quitting smoking can significantly reduce the risk of Type 2 Diabetes and improve overall health.
Q: Is stress management important for Type 2 Diabetes prevention?
A: Yes, stress management is crucial for Type 2 Diabetes prevention. Chronic stress can contribute to the development of the disease by increasing cortisol levels and disrupting glucose regulation. Engaging in stress-reducing activities such as meditation, yoga, deep breathing exercises, and maintaining a healthy work-life balance can help lower the risk of Type 2 Diabetes.
Q: Can alcohol consumption affect the risk of Type 2 Diabetes?
A: Yes, excessive alcohol consumption can increase the risk of Type 2 Diabetes. Alcohol contains empty calories and can lead to weight gain and obesity, which are risk factors for the disease. Additionally, excessive alcohol intake can affect insulin sensitivity and impair glucose metabolism. It is important to consume alcohol in moderation, following the recommended guidelines for safe consumption.
Q: Are there any medications that can help prevent Type 2 Diabetes?
A: Yes, there are medications available that can help prevent Type 2 Diabetes in individuals at high risk. These medications, such as metformin, work by improving insulin sensitivity and reducing glucose production in the liver. However, medication should always be used in combination with lifestyle changes, including a healthy diet and regular exercise, for optimal prevention and management of Type 2 Diabetes.
Q: How often should I get tested for Type 2 Diabetes?
A: The frequency of diabetes testing depends on individual risk factors and guidelines provided by healthcare professionals. Generally, adults should undergo regular blood tests to check for diabetes every three years, starting at the age of 45. Individuals with additional risk factors, such as being overweight, having a family history of diabetes, or having high blood pressure, may need more frequent testing.
Q: Can Type 2 Diabetes be completely prevented?
A: While Type 2 Diabetes cannot always be completely prevented, adopting a healthy lifestyle can significantly reduce the risk of developing the disease. By maintaining a balanced diet, engaging in regular physical activity, managing weight, avoiding smoking, limiting alcohol consumption, and managing stress, individuals can greatly decrease their chances of developing Type 2 Diabetes.
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Very Important: PLEASE note that all the information provided on this site is for educational purposes only. They ought to not be used for medical advice, diagnosis, or treatment. So, please consult with your doctor and/or registered dietitian or nutritionist for any professional advice before applying any of the knowledge on your health issues.