While some risk factors for Type 2 diabetes can't be controlled,
like age and ethnicity, you can modify other characteristics that make
you more susceptible to this disease. Most people are aware of the
importance of eating a healthy diet and exercising regularly, but there
are also other ways to lower your risks. Here are eight additional ways
to prevent developing type 2 diabetes.
1. Reduce Portion Size
While eating the right foods is important, eating the correct amount is just as important. Familiarize yourself with portion sizes, and keep meals under control by using a smaller plate, eating slowly, and drinking plenty of water as you eat.
2. Breastfeed Your Baby
Gestational diabetes raises your risk of developing type 2 sevenfold compared to women who did not become diabetic during pregnancy. Among many other health benefits, breastfeeding your baby helps prevent future recurrences.
3. Quit Smoking
You know smoking is bad for your heart, but did you know it also makes you more likely to develop insulin resistant health issues? That's because tobacco use causes high cholesterol and high blood pressure, two major risk factors. Talk to your doctor if you need help to quit smoking.
4. Treat Underlying Conditions
While high cholesterol and high blood pressure raise your risk for dangerous complications, they also have few symptoms. Getting tested for these conditions regularly, and following treatment as recommended by your doctor helps prevent you not only from insulin resistant health concerns, but also from stroke, heart disease, and other cardiac issues.
5. Get Plenty of Fiber
Fiber has several health benefits for those concerned about controlling insulin resistance. Foods rich in fiber improve your blood sugar control and help you feel full for longer, which in turn promotes weight loss. To boost fiber intake, incorporate more fruits, vegetables, beans, whole grains, and nuts into your diet.
6. Turn Off the TV
A 2011 study published in the Journal of the American Medical Association found that for every two hours you spend watching TV instead of engaging in physical activity, your diabetes risk goes up by 20 percent. Try saving your favorite shows to watch during treadmill time so you can enjoy the best of both worlds.
7. Make Minor Changes
Challenging yourself to make small lifestyle changes is often more effective than trying to overhaul your diet and exercise all at once. Each month, pick two specific changes to make: eating vegetables with every meal, for example, or cutting out soda. As you leave old habits behind, you'll begin to feel better and see positive effects, which will then encourage you to keep going with your new healthy self.
8. Drink Alcohol in Moderation
While heavy drinking alcohol increases your risk for numerous other health problems, some studies suggest that moderate alcohol consumption can prevent type 2 diabetes by increasing the effectiveness of insulin. While you shouldn't start drinking if you don't currently consume alcohol, having no more than one drink per day for women and two drinks a day for men could be beneficial.
1. Reduce Portion Size
While eating the right foods is important, eating the correct amount is just as important. Familiarize yourself with portion sizes, and keep meals under control by using a smaller plate, eating slowly, and drinking plenty of water as you eat.
2. Breastfeed Your Baby
Gestational diabetes raises your risk of developing type 2 sevenfold compared to women who did not become diabetic during pregnancy. Among many other health benefits, breastfeeding your baby helps prevent future recurrences.
3. Quit Smoking
You know smoking is bad for your heart, but did you know it also makes you more likely to develop insulin resistant health issues? That's because tobacco use causes high cholesterol and high blood pressure, two major risk factors. Talk to your doctor if you need help to quit smoking.
4. Treat Underlying Conditions
While high cholesterol and high blood pressure raise your risk for dangerous complications, they also have few symptoms. Getting tested for these conditions regularly, and following treatment as recommended by your doctor helps prevent you not only from insulin resistant health concerns, but also from stroke, heart disease, and other cardiac issues.
5. Get Plenty of Fiber
Fiber has several health benefits for those concerned about controlling insulin resistance. Foods rich in fiber improve your blood sugar control and help you feel full for longer, which in turn promotes weight loss. To boost fiber intake, incorporate more fruits, vegetables, beans, whole grains, and nuts into your diet.
6. Turn Off the TV
A 2011 study published in the Journal of the American Medical Association found that for every two hours you spend watching TV instead of engaging in physical activity, your diabetes risk goes up by 20 percent. Try saving your favorite shows to watch during treadmill time so you can enjoy the best of both worlds.
7. Make Minor Changes
Challenging yourself to make small lifestyle changes is often more effective than trying to overhaul your diet and exercise all at once. Each month, pick two specific changes to make: eating vegetables with every meal, for example, or cutting out soda. As you leave old habits behind, you'll begin to feel better and see positive effects, which will then encourage you to keep going with your new healthy self.
8. Drink Alcohol in Moderation
While heavy drinking alcohol increases your risk for numerous other health problems, some studies suggest that moderate alcohol consumption can prevent type 2 diabetes by increasing the effectiveness of insulin. While you shouldn't start drinking if you don't currently consume alcohol, having no more than one drink per day for women and two drinks a day for men could be beneficial.
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