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.
