2023-11-30 22:30:45
To prevent the appearance of diabetes type 2, changes in style can help a lot. Prevention is especially important if you are currently at higher risk for this type of diabetes, due to excess weight or obesity, family history, or high cholesterol levels.
If you have been diagnosed prediabetes (which is a high blood glucose level that does not reach the threshold for a diabetes diagnosis), lifestyle changes can prevent or delay the onset of the disease.
Above all, these changes can help you avoid serious complications of the disease in the future, such as damage to the kidneys, nerves, and heart. That is why it is never too late to start making those changes. We list some of those changes to put into practice.
Lose excess weight
Doing so reduces the risk of diabetes. According to different studies, lose 7% of your body weight With changes in diet and physical activity, the risk of suffering from diabetes is reduced by 60%. The more weight you lose, the greater benefits you will notice. You can set a weight loss goal and talk to your doctor about short-term goals and expectations.
Eat healthy vegetables to reduce diabetes
Vegetables provide minerals, carbohydrates and vitamins to your diet. Foods high in fiber promote weight loss and reduce the risk of diabetes. That is why it is advisable to eat a wide variety of healthy food with a high fiber content.
Eat healthy fats
Fatty foods are high in calories and should be consumed in moderation. To lose weight and control it, your diet should include a wide variety of foods with unsaturated fats, what are called “good fats”. These types of fats promote healthy cholesterol levels and good vascular and heart health.
Do more physical activity to stop diabetes
Regular physical activity has many benefits. Exercise can help you lose weight; lower your blood glucose level and increase your insulin sensitivity.
It is recommended to perform 30 minutes or more of moderate to intense aerobic exercise, also perform resistance exercise 2 to 3 times a week and pause prolonged periods of inactivity.
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