Lifestyle Changes to Prevent Type 2 Diabetes

Type 2 diabetes is a fast spreading diabetes type, which can be prevented by way of slight lifestyle changes with most of them concentrating on keeping blood sugar levels under control. Take a look at these lifestyle changes that diabetics can make to prevent the onset of type 2 diabetes.

Dietary Changes

There is no such thing as a single diet for diabetes. To be able to eat right, you must meet with a professional dietician so he/she can help you plan an individualised diet that covers all the general guidelines. The diet you follow must idolise maintaining blood glucose levels.

[Read: Diet for Diabetics]

• Make sure that carbohydrates in your diet provide 45-65% of the total calories every day. The type and amount of carbohydrates must be kept in mind. Include vegetables, beans, fruits and whole grains. Diabetics may be able to monitor their level of carbohydrates intake with the help of meal planning or carbohydrate counting.
• Fats must provide 25-35% of the daily calories. The best types of fats are monounsaturated fats in the form of olive, canola oils and peanut and omega-3 polyunsaturated fats in the form of flaxseed oil, walnuts and fish.
• Protein should comprise 12-20% of the daily calories, though this difference may vary depending on the individual’s health requirement. Fish, poultry and soy are better protein choices compared with red meat.

Weight Management

Being overweight is a potential factor for an increased risk of type 2 diabetes. The American Diabetes Association recommends that diabetics aim for small and consistent weight loss of about ½ - 1kg per week. Unfortunately, not only is weight loss difficult to sustain, the medications that a diabetic uses cause weight gain. In such a case, it would be best to exercise.

[Read: Common Weight Loss Mistakes]

Exercise

• Walking: Sedentary habits, such as that of watching television for a prolonged period is associated with greater risks of developing obesity and type 2 diabetes. Exercising regularly, even moderately i.e. walking briskly improves insulin sensitivity and may even play role in preventing type 2 diabetes.

• Aerobic Exercise: regular aerobic exercise improves the insulin sensitivity. Besides, aerobic exercises are heart-protective and therefore, of special importance to the heart.

• Strength Training: strength training exercises increase the muscle strength and reduce fat. The American Diabetes Association recommends doing resistance exercises at least three times per week.

[Read: Exercises to Increase Blood Circulation in Diabetics]

To be able to prevent the onset of type 2 diabetes, individuals must consult their doctor and device an individualised diet and exercise plan.

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