If you or your loved ones are diagnosed as pre-diabetic, the first question in your mind will be “Is Type 2 Diabetes Preventable?” This is totally understandable as Type 2 Diabetes indeed is a chronic condition that impacts our ability to lead a healthy life. The good news is that it is largely preventable even when you have a family history of diabetes.
So, how to prevent Type 2 Diabetes?
The secret lies in a mix of awareness, lifestyle changes, healthy diet, and early intervention.
Here are a few ways to prevent Type 2 Diabetes.
Have Balanced Meals
Fiber rich meals including whole grains, legumes, fruits, and vegetables allow for slow absorption of sugar into the bloodstream. This helps control blood sugar levels and prevent sudden spikes. Additionally, complex carbohydrates are digested slowly, and allow for the slow release of glucose.
Healthy fats including nuts and avocados reduce insulin resistance and control inflammation. When you have a balanced meal incorporating carbohydrates, fibers, and fats, you are enriching your body and keeping blood sugar levels in check. Generally plant based meals are rich in antioxidants & nutrients, and keep your energy levels up. Keep your water intake up and stay hydrated.
Even though we have talked about healthy fats playing an integral part in a balanced diet, we feel that ‘Healthy Fats’ deserve more limelight.
Consume Healthy Fats
Unsaturated fats promote healthy cholesterol levels and good heart/blood health. Healthy fats like monounsaturated fatty acids and Omega 3 enhance nutrient absorption and help your body use insulin more effectively.
In addition to keeping you fuller for longer, healthy fats also lower triglycerides and reduce inflammation. All this comes together to keep your blood sugar levels in check and prevent Type 2 Diabetes. Don’t jump into fad/crash diets without consulting your doctor.
Control Portion Size
Most of us have this misconception that overeating healthy foods is perfectly acceptable. Afterall, healthy foods enrich our health and cannot harm us in any way, right? But, the reality is different. Overeating, regardless of junk or healthy foods, leads to sugar spikes and elevated blood sugar levels.
Exercise portion control and be mindful of what you eat. If you have a faster metabolism with frequent hunger pangs, you can split one meal into small portions. Slowing down and savouring each bite is another way to trick your body to feel full. Limit sugary beverages.
Keep Your Weight In Control
Losing weight is a daily struggle for most of us, but the fact that it can help prevent diabetes should be motivation enough. Excess weight, especially around the abdomen, can cause insulin resistance.
Higher levels of fat in the body can also lead to internal inflammation and hormonal imbalance, thereby affecting your metabolism and leading to Type 2 Diabetes. Follow effective weight management habits by
- Setting realistic weight loss goals
- Following a disciplined approach
- Keeping track of your progress
- Avoiding extreme diet plans
As per research, losing 7-10% of your body weight can reduce the risk of developing diabetes by 60%.
Keep Physically Active
Keep those muscles moving and have a disciplined daily exercise routine to reduce the risk of developing Type 2 diabetes. If you have a desk job that entails sitting for most of the day, it might lead to insulin resistance – Take periodic breaks to stretch and walk around.
Engaging in aerobic exercises like walking, running, or cycling enhances cardiovascular health and leads to better insulin activity. We know that having a dedicated exercise routine is easier said than done in this fast paced world. But, consider it as an investment on your health. That said, don’t go for extreme exercise routines immediately as it might make you feel drained. Start with light exercises and gradually increase the intensity once your body gets accustomed to it. Physical activity is the best way to prevent Type 2 Diabetes.
Manage Stress
Moderate stress is part and parcel of everyday life for many. It triggers the release of stress hormones like cortisol and adrenaline, leading to elevated blood sugar levels. Small adjustments and lifestyle changes can effectively address it, and your body bounces back to normal. On the other hand, chronic/prolonged stress leads to insulin resistance, making it harder for your cells to utilise glucose effectively. Consider reparative steps like meditation and yoga to keep your stress levels down.
Additionally, stress leads to emotional eating and we all know where that leads to – weight gain and elevated blood sugar levels, ofcourse. Stress can also lead to fatigue and decreased motivation to engage in our usual routine. This will lead to weight gain and elevated blood sugar levels. So, practice deep breathing and relaxation techniques to keep yourself calm. You can also consider pursuing vocational activities that help you unwind. If all else fails, please consider talking to your family about the stress inducing factors – their support will make things easier to manage.
Sleep Well
Most of us take sleep for granted, but sleep is a miracle that enriches our overall health. Disrupted or poor sleep can lead to insulin resistance and elevated blood sugar. Poor sleep can trigger stress and hunger inducing hormones like cortisol, ghrelin, and leptin. This leads to chronic stress and increased craving for high-calorie foods – the twin catalysts for developing Type 2 Diabetes.
Having a dedicated sleep schedule and creating a calm environment promotes restful sleep. Limit screen time atleast an hour before bedtime and limit the consumption of caffeine and alcohol throughout the day. Wind down with a relaxed mind. If you have persistent sleep issues, please consult your doctor.
Quit Smoking
It is common knowledge that smoke impairs blood circulation and lung health. It triggers insulin resistance and leads to Type 2 Diabetes. Smoking can also exacerbate the risk of cardiovascular diseases, nerve damage, kidney issues, hormonal imbalance, inflammation, and oxidative stress. All these complications can be managed and prevented if you quit smoking and make small lifestyle changes. Quitting smoking can enhance insulin sensitivity and make it easier to manage blood sugar levels.
Regular Health Screenings
If you are obese or have a family history of Diabetes, consider regular health screenings when you reach the age of 40. Periodic health check-ups can identify risk factors early. This is also the best way to know if you are pre-diabetic and take corrective action to prevent it advancing to Type 2 Diabetes.
Your health provider will carry out blood tests to check and monitor your blood sugar levels and blood pressure. They can also devise a personalised diabetes prevention plan and monitor your progress.
Preventing Type 2 Diabetes needs a holistic approach as the condition is mostly triggered by a combination of different factors. These ways to prevent Type 2 Diabetes do much more than just prevent you developing the condition! They enrich you with wholesome health and help you lead a healthier life.
