Diabetes is a chronic condition where the body struggles to regulate blood sugar levels, which can lead to serious complications if left unchecked. Managing blood sugar is import to avoid these health risks. However, for those at risk or looking to prevent the onset of diabetes, lifestyle changes play a critical role in reducing the chances of developing this condition.
Various strategies can help lower your risk of type 2 diabetes, starting with one of the simplest yet most effective: moving more. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), regular physical activity can help reduce your risk of type 2 diabetes. Being physically active helps your body use insulin more effectively, which in turn keeps your blood sugar levels under control.
Exercise doesn’t need to be intense; even moderate activities like walking or cycling can make a big difference. Besides movement, other lifestyle changes can also help in reducing the risk of diabetes and its associated complications, such as heart disease, kidney damage, and nerve issues.
Also read | How to control diabetes: Exercise regularly, eat a balanced diet, keep your blood pressure in check
How to prevent type 2 diabetes:
- Make exercise a habit: Aim for at least 30 minutes of physical activity on most days of the week. Whether it's walking, jogging, or swimming, staying active helps improve your body's ability to process glucose. Starting slowly is fine, especially if you're not used to exercising, but gradually increasing your activity level is key to long-term success.
- Lose weight, if necessary: Losing even a small amount of weight can have a significant impact on your risk. A reduction of 5-7 percent of your body weight could be enough to delay or prevent the onset of type 2 diabetes. For example, if you weigh 90kg, losing just 4-6 kg could make a difference in your health.
- Eat a balanced, healthy diet: A nutritious, well-rounded diet is essential in diabetes prevention. Focus on whole foods, including plenty of vegetables, lean proteins, and whole grains, while reducing your intake of processed foods and sugary snacks. Eating smaller portions can help manage calorie intake, while drinking water instead of sugary beverages reduces unnecessary sugar consumption.
- Keep track of your blood sugar levels: If you're at risk of diabetes due to factors like family history or high blood pressure, monitoring your blood sugar levels regularly is crucial. Early detection of any irregularities can allow you to take proactive steps before the condition fully develops.
- Prioritise good sleep: Getting enough rest is vital for maintaining overall health. Poor sleep habits can contribute to weight gain and insulin resistance, both of which increase the risk of developing diabetes. Aim for seven to eight hours of quality sleep each night to help your body stay in balance.
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