Type 2 diabetes is a type of chronic disease affecting millions of people globally. In cases where the disease is not controlled, it can cause kidney failure, blindness and other devastating conditions. Before this condition is diagnosed, there is a period whereby the blood sugar level is not high enough to be detected. This stage is known as prediabetes.
Research shows that up to 30% of those with prediabetes go ahead to develop type 2 diabetes. Fortunately, you can avoid progressing from prediabetes to diabetes. There are, however, certain factors you cannot change— they include past behaviors, age or genes.
There are several measures you can take to prevent or reduce the risk of diabetes. In this article, we will discuss the various ways of preventing type 2 diabetes.
Work Out Regularly
Engaging in physical activities regularly can help reduce the risk of diabetes. Exercises increase your cells insulin sensitivity. By engaging in physical activities, less insulin is needed to regulate your blood sugar levels. A study done on a group of people with prediabetes found that physical activities increased insulin sensitivity by up to 53%. High intensity exercises increased the sensitivity by over 70%. The effect is more evident on workout days.
Different physical activities have different effects on insulin levels. Generally, exercising can reduce blood sugar and insulin resistance in obese, overweight and prediabetic individuals. The different types of physical activities you can engage in include strength training, high-intensity interval training, and aerobic exercise.
Frequent work out sessions can lead to improvements in insulin function and response. Another study on diabetic people showed that for you to achieve these benefits, you need to burn over 2,000 calories in a week through exercises.
Cut Refined Carbs and Sugar From Your Diet
Eating refined carbs and sugary foods can put prediabetic people at risk of developing diabetes. Your body will break down these foods into small sugar particles, which are later absorbed into the bloodstream. Consequently, there is a rise in blood sugar levels, stimulating the pancreas to produce insulin. This is a hormone that gets sugar out of the bloodstream and into your body cells.
In prediabetic individuals, the body cells are resistant to the hormonal action, keeping the high sugar levels in your blood. In an attempt to fix this, the pancreas produces more insulin as a way of bringing the sugar level down to normal. As time progresses, more sugar is absorbed into the bloodstream, until the condition turns into type 2 diabetes.
If You Are Overweight, Lose Weight
As much as not everyone who develops diabetes is obese or overweight, a majority of them are. Prediabetic people tend to carry excessive weight in their abdominal organs and midsection. This is commonly referred to as visceral fat. Excessive fats promote insulin resistance and inflammation, which tremendously increases the risk of developing diabetes.
Any amount of weight lost can help reduce the risk of developing diabetes. Studies show that the more weight you lose, the more benefits you experience. There exist several healthy methods of losing weight. Some of them include having vegetarian diets, low-carb and Mediterranean diets. Changing your eating habits and choosing a diet you can stick with is vital to helping you achieve weight loss.
A study found that overweight people with decreased insulin and blood sugar levels after losing weight recorded sharp increases after regaining weight. This is why it is important to maintain weight loss even after shaking off obesity.
Use Medical Cannabis
With its impact on insulin, cannabis can help prevent and regulate type 2 diabetes. Several studies have linked cannabis to lowering blood pressure, stabilizing blood sugar levels, and improving blood circulation. What’s more, you can easily access medical cannabis. Zamnesia.com is one of the most established dealers of this product. In Zamnesia’s Headshop, Vaporshop, Seedshop, Smartshop, Shroomshop, and CBDshop, you can find a whole range of products, from quality cannabis seeds like the Hawaiian Baby Woodrose Seeds, royal queens seeds, and even CBD products, to mention a few.
Follow Low-Carb Diets
Following a low-carb or ketogenic diet can help you prevent type 2 diabetes. Even though there exist several eating habits that promote weight loss, low-carb diets have strong evidence backing them. These diets have consistently shown to lower insulin and blood sugar levels. Furthermore, they increase insulin sensitivity and reduce other risk factors.
By minimizing your carb intake, you prevent blood sugar levels from rising after having a meal. This makes it possible for your body to operate with less insulin, keeping sugar within healthy levels. Ketogenic or low-carb diets can also reduce fasting blood sugar.
Avoid Sedentary Behaviors
If you want to avoid type 2 diabetes, it is important to avoid being sedentary. If you don’t get involved in any physical activities, and sit during most of the time, then your lifestyle is sedentary. There is a consistent link between sedentary lifestyle and risk of developing type 2 diabetes.
You can easily change your sedentary lifestyle — you can simply walk around for a few minutes or engage in physical exercises. As much as it can be challenging to reverse the habits you are used to, make sure that the sedentary behavior is gone!
Conclusion
Type 2 diabetes can be very dangerous if not managed properly. The prevention methods discussed in this article will be of great help. Follow the guidelines and whenever necessary, ask your doctor for clarification.
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