Choosing a healthy lifestyle can help prevent type 2 diabetes, even if your family has diabetes. If you have already been diagnosed with diabetes, healthy lifestyle options can help you avoid complications. If you have prediabetes, lifestyle changes can delay or stop the progression to diabetes.
A healthy Lifestyle Includes:
- Eating Healthy Foods
Make meals based on vegetables, not meat, to reduce starch. Avoid adding sugar, sugar substitutes or processed grains. Instead, substitute with heart-healthy fats, high protein-whole grains, and fruit to add sweetness even to salads or as a snack, and lean meats and dairy products. Find new delicious recipes. There are many cookbooks that offer lower fat and healthier recipes.
- Getting Active
Aim for at least 30-60 minutes of moderate physical activity or 15-30 minutes of strong aerobic exercise on most days. Walk fast every day. If you are not fit for a long training session, extend your activity all day.
- Losing Weight
If you are overweight, diabetes prevention may hinge on weight loss. The pounds you lose can improve your health and the amount may surprise you. The main study participants lost moderate weight (approximately 7% of their original weight) and exercised regularly, reducing their risk of diabetes by approximately 60%.
- Prevent Sitting for a Long Time
The prolonged sitting session increases the risk of type 2 diabetes. Get up every 30 minutes and move for at least a few minutes.
- Limit Your Alcohol Intake
Too much alcohol can gain weight and increase blood pressure and triglyceride levels. Men cannot drink more than two glasses a day, and women cannot drink more than one glasse a day.
Diabetes Drug Side Effects
Side effects are unwanted problems caused by drugs. Unfortunately, some diabetes medications have common side effects such as nausea and stomach upset. Diabetics should not suffer the side effects, you can reverse type 2 diabetes naturally.