Tips to Prevent Type 2 Diabetes

By  ,  Onlymyhealth editorial team
Oct 25, 2013

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Quick Bites

  • Type 2 diabetes can be prevented by eating healthy foods.
  • Exercising for at least 30 minutes every day prevents diabetes.
  • Motivate yourself to eat healthy and exercise by thinking of the benefits.
  • Lose weight if you have packed on extra kilograms.

Diabetes mellitus type 2 is an autoimmune disease that lasts a lifetime and does not really have a cure. The best weapon in such a case would be the preventive measures and they, we would like to stress, are not so difficult to follow.

Type 2 diabetesThe most important thing that one needs to do is in order to prevent type 2 diabetes mellitus is to have a healthy lifestyle. That is to say, that a healthy diet and regular exercises can help you prevent the disease even if you have diabetes running in the family.

If you have pre-diabetes, lifestyle changes can slow or halt the progression from pre-diabetes to diabetes. Here are some tips for you to consider when wanting to prevent type 2 diabetes mellitus.

•    Eat healthy food – You should be careful about what you eat, choose foods that are low in fat and calories. Focus on fruits, vegetables and whole grains. Make sure that you watch your intake of carbohydrates, fat and protein. Do not just give them away because they are bad for you but a limited about of each is important for the regular functioning of your body. For example, if you need energy, you do need carbohydrates. Follow your doctor’s advice on the amount of carbohydrates, fats and protein you are to take every day. You could avoid obesity, one of the biggest causes of diabetes, by eating slowly and making sure that you do not overeat. It takes about 20 minutes for your stomach to tell your brain that you are full and it is during this time that you eat in your assumption that your stomach is not full as yet when it indeed is. So, eat slowly and wait for your stomach to tell your brain whether how much you are eating is enough or not.

•    Be active – Try to aim for 30 minutes of moderate physical activity a day, take a brisk daily walk, ride a bike, and go for a swim. In case you are unable to dedicate your time towards a workout then spread sessions of 10 minutes each or longer throughout the day.

•    Lose excess kilos – Being overweight is a major problem, not just for diabetes but in every way, and therefore you must lose 5 to 10 percent of your body weight to keep yourself from developing diabetes. This can help you in many aspects including diabetes. To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits.

•    Motivate yourself – motivate yourself to eat healthy by reminding yourself of the several benefits losing weight will have on your health like a healthier heart, improved self-esteem and a lot of energy.

There is the option for medicines as well, such as Metformin (Glucophage, Glumetza, others), an oral diabetes medication; this may reduce the risk of type 2 diabetes. But it does not, however, mean that you can sideline a healthy lifestyle.


Read more articles on Type 2 Diabetes.


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