Making simple changes to your lifestyle can help prevent diabetes. After all, Prevention is better than cure: https://www.nhsheroes.co.uk/product-category/codeine/
1. Lose weight – Being over weight or obese that is having a BMI of over 25 makes you at a high risk of getting type 2 diabetes, heart disease, etc. Therefore, it is extremely important to lose weight if you are overweight or obese. Losing 7 to 10% of your body weight cuts your risk in half. Controlling your weight is the most important factors in preventing diabetes.
2. Get off the Couch – GET MOVING – and turn off the T.V Inactivity promotes type 2 diabetes. Exercising your muscles more often and pushing them to work harder improves their ability to use insulin and absorb glucose. This puts less stress on your insulin-making cells. Exercise is very important and even getting a walk around the block is better than no exercise at all. Brisk walking for thirty minutes to forty minutes daily is optimal for avoiding diseases such as diabetes and cardiovascular disease.
3. Eat Healthy – Make healthy food choices and cut out all refined and processed foods. Eat whole grains and whole grain products over highly processed carbohydrates. Brown rice cuts down the risk of diabetes, while white rice increases risk. Researchers estimate that by just swapping whole grains in place of even some white rice could lower diabetes risk by 36%. Also, eating low glycemic index food helps regulate blood sugar levels.
4. Make wise beverage choices – Skip the sugary drinks and choose water, tea or coffee. Fortified fruit juices, Kool Aid and packaged juices are not healthy choices. Artificially sweetened diet soda does not appear to increase the risk of diabetes, so in moderation, diet beverages can be a good alternative to sugar.
Alcohol now and then may help. Moderate amounts of alcohol – that is a drink a day for women and two for men; may actually help by increasing the efficiency of insulin at getting glucose inside cells. Some studies indicate that moderate consumption of alcohol decreases the risk of diabetes. If you smoke, try and quit as well because smoking increases the risk of developing diabetes.
5. Eat lean – Limit intake of red meats and avoid processed meat. Instead, choose nuts, whole grains, poultry or fish. Evidence suggests that consuming red meat and processed meat may increase your risk. When eating red meat, it should be the size of the palm of your hand or the size of a deck of cards. Swapping red meat for fish, chicken, nuts or low fat dairy cuts your risk by 35%. Eat lean stay lean and active!