Millions of people around the world suffer from. Unlike type 1 diabetes, which is difficult to prevent, type 2 can be controlled and even completely prevented from developing. Many people are prone to type 2 diabetes for years without realizing it. With their wrong lifestyle, diet and prolonged immobility, they ultimately contribute to the development of this disease. However, if we take matters into our own hands in time and make some very small and simple changes in our daily lives, we can not only reduce the risk of type 2 diabetes, but we can also reverse the already existing disease.
Here are 5 simple lifestyle and daily routine changes that reduce the risk of type 2 diabetes.
Eating a he althy, well-balanced diet
It is more than clear that the food we have to put in our mouths should not be harmful, but useful and very well balanced according to our needs. It should not include ready-made, packaged, processed and artificially sweetened and seasoned foods, but fruits, vegetables, fish, lean meat, in general the whole palette that nature gives, and not what the food industry offers.
Limit processed foods
Processed foods and convenience foods contain a lot of s alt, sugar, omega-6 fatty acids, trans fats, saturated fats, bad cholesterol. All of these are associated with insulin resistance, metabolic syndrome, obesity and ultimately the development of type 2 diabetes.
If you change your lifestyle to cut out all of these harmful convenience and processed foods, you'll reduce your risk of type 2 diabetes, improve your weight, and even reverse pre-existing type 2 diabetes.
Change the carbs you eat
Cutting out entire food groups is wrong and in the long run dangerous to your he alth. Therefore, changing the type of carbohydrates you consume is a much better strategy than cutting them out completely. They are necessary for the body, the brain and a number of systems in the body. They are involved in the metabolism and release of energy, so we cannot simply delete them from our menu. But we can replace bad carbs with good ones.
These are legumes, oats, brown rice, quinoa, sweet potatoes, peas, lentils, chickpeas. Vegetables that are low in sugars and starches should also take center stage at the table. They should be high in fiber so that blood sugar can be controlled more easily.
Non-starchy vegetables are asparagus, Brussels sprouts, cabbage, carrots, cauliflower, eggplant, kale, leafy greens, zucchini.
Make exercise a mandatory part of your day
Regular physical activity has a huge impact on metabolism, even more than you thought. Just 20-30 minutes of exercise a day, and not that hard, is enough to reverse the trend in your body and reduce the risk of type 2 diabetes.
Take care to reduce your weight
Excess weight and especially excess fat tissue on your body really messes up the hormonal balance in the body and prevents the absorption of glucose in the right way. When you lose weight and significantly reduce excess body fat, the sensitivity of your cells to your own insulin will improve. This mechanism plays an essential role in preventing type 2 diabetes.