Diabetes affects millions of people around the world. Without proper care, diabetes can cause blindness, kidney failure, heart disease and other serious conditions. However, your risk for developing type 2 diabetes can be reduced through a few lifestyle changes.
1. Reduce your sugar and carb intake.
Eating a lot of sugar and refined carbs can lead to increased blood sugar and insulin levels, which puts you at risk for developing diabetes.
2. Exercise regularly.
Regular physical activity can increase insulin secretion and sensitivity, which may help prevent the progression from prediabetes to diabetes.
3. Drink more water.
Drinking water at meals instead of sugary sodas or teas can help control blood sugar and insulin levels, reducing the risk of diabetes.
4. Maintain a healthy weight.
Excess weight, particularly in the abdominal area, can increase your likelihood of developing diabetes. Maintaining a healthy body weight may significantly reduce these risks.
5. Stop smoking.
Not only does smoking cause serious health conditions, but research has also linked it to type 2 diabetes. Quitting smoking may reduce your risk over time.
6. Control portion sizes.
Eating too much food at one time can lead to higher blood sugar and insulin levels. Eating appropriately sized portions at meals may lower these levels and decrease the risk of diabetes.
7. Get moving.
A sedentary lifestyle can lead to an increased risk for developing diabetes. Simple things like standing up and walking around your office every couple of hours or taking the dog for a walk in the evening can get your blood moving and reduce your risk of diabetes.
8. Get more Vitamin D.
Vitamin D is an important vitamin for blood sugar control. Fatty fish and cod liver oil, as well as sunlight, are good sources of vitamin D. Getting enough vitamin D is a simple way to reduce your risk of developing type 2 diabetes.