Type 2 diabetes is a very serious condition that affects far more people than many realise. However, there are several steps someone can take to not only lower their chances of getting type 2 diabetes but also lessen or even reverse its effects.
While none of these steps are necessarily cures, they are great ways to help your body fight off any side effects or potential damage type 2 diabetes could cause.
Healthy Eating
The first step is to improve your diet. We are surrounded by so much food that is full of processed fats and sugars, both of which contribute to elevated sugar levels and put you in a position to develop type 2.
If you are worried about your sugar levels, you should invest in a continuous glucose monitor Australia, as this will help you keep track of them and let you know if or when you should make changes.
Exercise
Another big change you will need to make is to do regular exercise. Keeping your body at a healthy weight is a critical part of reducing your chances of developing diabetes and should be done in combination with a good diet.
While there is no need to hit the gym six times a week for three hours at a time, walking, running, home workouts, and callisthenics will all do the job perfectly.
Losing Excess Weight
If you are pre-diabetic, studies have shown that losing 5-10% of excess body weight can substantially lower your chances of developing diabetes. While this will happen if you change your diet and exercise, it should be a priority.
Once again, it isn’t about becoming super thin and shredded; it is simply getting rid of weight and fat that your body doesn’t need.
Sleep
While this is something that may or may not work for you, many studies have shown that getting enough regular sleep has a positive effect on sugar levels. It is also important to be treated for sleep apnea, as it has been shown to have negative effects on sugar levels.
Quit Nicotine
While this can be difficult for many, it isn’t enough to just quit smoking. Nicotine has been shown to be far less effective in pre-diabetics and diabetics; therefore, cutting it out entirely is a must.
Drink More Water
Many of us have the habit of turning to soda or an alcoholic drink when we are thirsty. The problem with this is all the excess sugar you are ingesting. Instead, keep a couple of water bottles nearby, such as on your desk and in your car, and drink water instead when you are feeling thirsty.
Drinking water can also be a great way to control your diet, as we often confuse being hungry with being thirsty. Dehydration can make us feel hungry, and drinking enough water every day will also lower the need to snack or eat too much at meals.
Avoid Refined Carbohydrates & Added Sugar
This is a no-brainer, but refined carbs and added sugars should be cut out of your diet, especially if you are prediabetic. Considering high sugar can cause diabetes, you don’t to exacerbate the problem with foods packed with added sugar.
Good Quality Fats
Another mistake many make when eating healthily is cutting out fats entirely. There are dozens of foods that are packed with good fats, such as avocados, some fish, and nuts, that are actually good for you.
Never forget that a good diet is not about cutting all the “bad stuff” out but rather having a balanced intake of food; healthy fats are part of that balance.
Lower Stress Levels
Stress has been shown to raise your body’s adrenaline and cortisol levels, which could lead to insulin resistance. On a dietary level, we often tend to gravitate to foods and drinks that make us feel better, such as alcohol or fast food, which, as mentioned already, isn’t good for your diet.
While there is no “one way” to lower stress levels that work for everyone, it is important to find a healthy solution for yourself, whether that be yoga, reading, or taking a nap.
What Doesn’t Work
When it comes to preventing type 2 diabetes, there are several things that just won’t work. Considering it is more of a holistic change that helps prevent or reverse it, there is no “magic pill” that will do the job.
Over-the-Counter Medication
While there may be some OTC medications that could help with preventing diabetes, none of them will have an significant effect on their own. And if you’re wondering about how much does a pill case cost, you’ll find a range of options available to help you organize your medications effectively. As stated already, preventing diabetes is about changing multiple aspects of your life; a single pill can’t do that.
Supplements
Nutritional supplements fall into the same category as OTC medications but also have secondary problems. Many of them can’t do much on their own when it comes to preventing diabetes, but their ingredients are also part of the problem.
If you are trying to eat healthier or lose weight, you may opt for a meal replacement or something similar. Many of these meal replacements can end up being high in sugar and refined carbohydrates, meaning you could end up “eating” worse than you once did.
While this isn’t the case for some, it is important to understand their ingredients and understand how they will fit into your health journey.
