Millions of people across the globe have type 2 diabetes, but type 2 diabetes is often preventable with diet and lifestyle changes. Here are some of the best ways to prevent yourself from getting diabetes.
1. Reduce sugar and refined carbs.
You need to have some carbs in your diet in order to maintain a healthy lifestyle, but not all carbs are created equal. When you eat sugar and refined carbs, the body produces insulin to help the sugar and carb spike get out of your bloodstream. When this happens too often, it can make your body resistant to insulin, which can lead to diabetes.
One of the best ways to prevent diabetes is to eat less sugar and refined carbs. Go for carbs that are low on the glycemic index such as vegetables, beans, and lentils. When it comes to carbs, usually the more natural the better, so opt for fruits and vegetables when possible. Following a low carb diet like the ketogenic diet can also be helpful in preventing diabetes.
2. Get your body moving.
It’s important to live an active lifestyle if you want to prevent diabetes. Exercising can help to keep blood sugar levels under control. Additionally, there’s a big connection between a sedentary lifestyle and the risk of diabetes. Even if you’re not able to get a full workout in every day, try to take 10-minute walks a few times a day. Any activity is better than no activity.
3. Get a handle on your stress levels
In addition to what you eat, your stress levels can have a huge impact on your risk of diabetes. Stress has negative impacts on the body that relate to diabetes like raising blood sugar levels, activating fat cells, and increasing insulin resistance. Stress is all around bad for your health, but it’s especially bad for those who have other factors putting them at risk for diabetes.