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Are you having diabetes? Does your blood sugar fluctuate frequently? The most prevalent type of diabetes, type 2, can be avoided by altering one’s lifestyle. If you currently have a higher risk of type 2 diabetes due to obesity, high cholesterol, or a family history of the disease, prevention is extremely crucial.

Lifestyle modifications can stop or postpone the onset of diabetes or help control blood sugar if you have been diagnosed with prediabetes, which is defined as elevated blood sugar that falls short of the criteria for a diabetes diagnosis.

Making a few lifestyle adjustments today could help you prevent future diabetes-related major health problems like kidney, heart, and nerve damage. There’s always time to get started and here are some tips you should follow:

1. Reduce Excess Weight

Diabetes risk is decreased with weight loss. In one big trial, participants who made dietary and exercise adjustments and lost around 7% of their body weight had an almost 60% lower chance of acquiring diabetes. To stop the progression of the condition, the American Diabetes Association advises individuals with prediabetes to lose at least 7% to 10% of their body weight.

Determine your current body weight in order to set a weight loss goal. Discuss realistic short-term objectives and expectations with your physician, such as reducing one to two pounds per week.

2. Eat Healthy Plant-based Foods

Vitamins, minerals, and carbohydrates are all found in plants. Sugars, starches, and fiber are all forms of carbohydrates, which are your body’s energy sources. The portion of plant foods that your body is unable to digest or absorb is called dietary fiber, sometimes referred to as roughage or bulk.

Foods high in fiber help people lose weight and reduce their chances of developing diabetes. Consume a range of nutritious, high-fiber foods, such as fruits, non-starchy vegetables, leafy greens, legumes, and whole grains. Some advantages of fiber found in these foods include:

• Reducing blood sugar levels and delaying the absorption of carbohydrates
• Preventing dietary fat and cholesterol from being absorbed
• Controlling additional heart-related risk factors, such as inflammation and blood pressure
• Eating less because foods high in fiber are more satisfying and provide more energy.

3. Step Up Your Physical Activity Level

Regular physical activity has several advantages. You can reduce your weight, control your blood sugar levels, and increase your sensitivity to insulin, which aids in maintaining a normal range of blood sugar with regular exercise. Most adults follow the below strategies to help them lose weight and keep it off:

• Aerobic Workout: For a minimum of 150 minutes each week, try to get in at least 30 minutes of moderate-to-intense aerobic activity on most days, such as brisk walking, swimming, bicycling, or running.
• Resistance Exercise: At least two or three times a week, resistance training improves your strength, balance, and capacity to lead an active life. Weightlifting, yoga, and calisthenics are examples of resistance training.
• Minimal Inactivity: Interrupting extended periods of inactivity, such as sitting in front of a computer, can help regulate blood sugar levels. Every 30 minutes, spend a few minutes standing, moving around, or engaging in a little exercise.

4. Consume Good Fats

Due to their high calorie content, fatty foods should only be consumed occasionally. In order to help you shed and control your weight, you should eat a range of foods that contain unsaturated fats, sometimes known as good fats.

Unsaturated fats, including monounsaturated and polyunsaturated fats, support heart and vascular health as well as normal blood cholesterol levels. Good fats can be found in:

• Canola, cottonseed, sunflower, safflower, and olive oils
• Almonds, peanuts, flaxseed, and pumpkin seeds are among the nuts and seeds.
• Fish high in fat, including cod, sardines, mackerel, salmon, and tuna

5. Choose Healthier Diet Options

Many popular diets, such as the paleo, keto, or glycemic index diets, may aid in weight loss. However, little is known about the long-term advantages of these diets or how well they work to prevent diabetes. Losing weight and then maintaining a healthier weight going ahead should be your dietary goals. As a result, making healthy food choices requires a plan that you can stick to throughout your life.

In the long run, you might benefit from making healthy choices that align with some of your personal culinary preferences. Dividing your plate is a straightforward way to assist you in choosing healthy foods and consuming the right amount of food.

When Do You Need To Consult A Physician?

Anyone above 45 years of age, as well as the following groups, should undergo routine screening for type 2 diabetes using diagnostic testing:

• Individuals under 45 who have one or more diabetes risk factors
• Individuals with a history of gestational diabetes
• Individuals with a prediabetic diagnosis
• Children with a family history of type 2 diabetes or other risk factors
• Individuals who are overweight or obese

Are you suffering from diabetes? Feel like you are on the verge of getting diabetes? Talk to our online physician about your worries regarding diabetes and how to prevent it. On the basis of your medical history, our health coaches will make treatment recommendations.