8 Ways to reduce your risks of type 2 Diabetes

It is the most generally known form of diabetes. When your body loses its ability to synthesize glucose (blood sugar), it leads to the condition of Type 2 diabetes or diabetes mellitus. The pancreas usually produces a hormone called insulin which breaks down the glucose and sends them into the bloodstream. Type 2 diabetes occurs if the pancreas does not produce enough insulin to break down the glucose which causes the rise of blood sugar levels in the system. 

These are some ways to avoid the risks of getting the type 2 diabetes

Drink plenty of water regularly

Water controls the blood sugar levels in your body and regulates the insulin production mechanism.  Drinking plenty of water is considered one of the healthiest habits that any human can have. Alongside, making water your primary drink will cut your habit of having other beverages like soft drinks, packed drinks, milk etc., which contains a lot of sugar. Sugary drinks will boost your blood sugar levels and calories which your body might find difficult to synthesize.

Exercise regularly

Routine exercise is mandatory to avoid the risks of having diabetes. Regular workouts will enhance the ability of your body to burn the glucose by increases your body’s production and consumption of insulin. Exercises like strength training, aerobics, high-intensity training etc., readily help in blood sugar regulation of your system. You need to get up and work out regularly to burn down your calories and improve the action of insulin towards the process of synthesizing glucose in your bloodstream.

Minimize your carbohydrate (carbs) and starch intakes

Everyone craves for carbs. Yes, carbs are one the tastiest things that have ever occurred in this world. Every tasty and junk foods contain lots of carbs and carbs contain lots of calories. The carbs usually take more time than usual to break down into the bloodstream and also consume more insulin. This deprives the proper usage of the insulin produced and demands your body for more insulin. On the other hand, carbohydrates and starch are the most important of nutrition. So less the carbs, less the problems.

Increase your fibre intake

Fibre based foods are good for the digestive tract and the body mass management. These types of foods help in blood sugar regulation. Fibre based foods are easily digestible and consume less amount of insulin for the process. Thus, making your chance of getting diabetes nearly impossible.

Never get obese

Obesity is the root cause of most of the disease in this world, mainly diabetes, risks of heart disease, stroke, high blood pressure etc., Majority of diabetes patients are suffering from obesity and overweight. Excess of fat gathering in and around the abdominal tissues affects the production of insulin and also makes your body resistant towards insulin causing serious cases of diabetes. Losing even a little amount of your usual weight will show a remarkable change in your bodily functions and metabolism. You should control obesity and your BMI with the help of regular exercise, low carb diets, and healthy lifestyle.  

Quit smoking

Smoking has serious risks of causing diabetes. If you are already a diabetes patient, quitting your smoking habit will never help, because the damage has already done. Smoking leads to the inhalation of a lot of carcinogens and other hazardous chemical substances that deliver a serious blow to your health. 

Go for healthy food choices

In spite of eating low card foods and fibre-rich foods, you can also regulate your daily food options towards the path of healthy food choices.  Eat healthy whole grain food, fruits, vegetables, and nuts. Certain fruits contain high glucose levels, which make you prone to diabetes. Even though you are eating healthy, you have watch out for the amount of food you eat, it will be hazardous also and will increase your chances of getting diabetes. Vitamin D is so important for controlling diabetes, it will improve the production of insulin and normalizes the blood sugar regulation.

Regular health check-ups

If you are above forty, regular health check-ups become mandatory. Seek proper counselling regarding the awareness of diabetes. Consult dietitians for your doubts on your food consumption and proper health trainers to keep your weight in control.