Bad lifestyles such as less active, obesity, a lot of fat and sweet consumption, little vegetables and fruits in diet, smoking, and drinking is the cause of type 2 diabetes. Several studies have demonstrated that we can prevent type 2 diabetes by having a healthy and science lifestyle, such as balanced diet, increasing physical activity.
A study carried out in 16 years by the Faculty of Public Health of Harvard indicates that taking exercise at least 30 minutes a day, 5 days a week and a diet low in fat and rich in fiber has great help in preventing diabetes 2.
The following changes in lifestyle can help prevent type 2 diabetes.
Changing eating habits
The first factor to consider when planning lifestyle changes to control diabetes is diet. You not only need to balance your diet but you should make a regular meal schedule. This will help you prevent excessively high sugar levels in the body. Besides, a standard meal for a diabetic patient should include unsaturated fatty acids, antioxidants, fiber, vitamins, and grains. In addition, avoid foods high in saturated fat and cholesterol because they increase the risk of coronary heart disease and atherosclerosis.
Stop smoking and limit alcohol
People who smoke are at risk of developing diabetes by 50% higher than those who do not smoke. Tobacco is a factor accelerating the process of atherosclerosis. And it also increases harmful cholesterol, causes insulin resistance, and makes blood sugar rise.
Sitting too much is an important risk factor that increases insulin resistance and promotes the development of diabetes. It is advisable to exercise at least 30 minutes per day and 5 days per week. Some types of exercise such as walking, swimming, badminton, climbing stairs are recommended. However, patients should consult with their doctor to choose the appropriate and effective form of exercise.
Diabetes is a dangerous chronic disease and specialists haven’t found any complete treatment. Therefore, the best way for you to stay away from the consequences of diabetes is to prevent it right now with positive lifestyle changes.
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