10 Simple Steps on How to Prevent Type 2 DiabetesDiabetes is more prevalent than ever and 95% of cases diagnosed are type 2 diabetes. If you have diabetes, your blood sugar levels are too high. With type 2 diabetes, this happens because your body does not make enough insulin, or it does not use insulin well (this is called insulin resistance). When you have diabetes, your body has trouble turning glucose into energy. Instead of being used by your body, the glucose builds up in your blood and your body is starved of energy. If you are at risk for type 2 diabetes, you might be able to prevent or delay developing it.
Most of the things that you need to prevent type 2 diabetes involve having a healthier lifestyle. So if you make these changes, you will get other health benefits as well. You may lower your risk of other diseases, and you will probably feel better and have more energy.
Before diabetes type 2 becomes fully developed you go through a stage known as pre-diabetes. This is where you start to show some of the symptoms, which if ignored, can lead to full blown diabetes. Prediabetes increases your risk of developing type 2 diabetes and other serious health problems, like heart disease and stroke.
Although for some the development of diabetes is inevitable, perhaps due to heriditery and other factors, for the vast majority it can be prevented. Make these 10 action points part of your daily routine and you could stop this disease happening to you:
How to Prevent Type 2 Diabetes
1) Losing weight and keeping it off. If you are overweight you risk developing diabetes. Reduce the amount of food on your plate so you gradually eat less and start to lose weight. Drink a glass of plain water or a sugar-free drink before your meal to take the edge of any hunger pains.Losing weight can help if your weight is above the healthy-weight range. Losing 7 to 10 percent of your current weight can cut your chances of developing type 2 diabetes in half.
2) Following a healthy eating plan. Reduce the amount of fat you are eating; grill or bake foods instead of frying; use low-fat spreads and reduced fat meals.
3) Check the Glycemic Index of the food you are eating - knowing what each food contains helps maintain your blood-sugars, which in turn can prevent the full onset of diabetes.
4) Skip the sugary drinks, and choose water, coffee, or tea instead. Drink at least 8 glasses of water every day. If you keep a bottle of water with you and sip frequently you'll be surprised how much you do drink throughout the day.
5) If you are feeling peckish choose a healthy snack rather than a chocolate bar.
6) Use skimmed rather than full-fat milk in hot drinks.
7) Get regular exercise. Exercise is good for health. But if you are not use to exercise then start in moderation. 15 minutes gentle walking each day will ease you into a regular exercising pattern.
8) Don't smoke
9) Take Care of Your Mind, Body, and Soul
10) The key to preventing type 2 diabetes can be boiled down to five words:
Stay lean and stay active
All of these action points how to prevent type 2 diabetes are also the ones that diabetics are advised to take - if you take them now you might possibly prevent type 2 diabetes that irreparable damage to your health.