Type 2 diabetes (the most common of this disease) is a chronic disorder that affects the way in which the body processes glucose or sugar in the blood and causes its levels to be very high.
In this disorder, the body does not produce or resist the action of insulin; a hormone produced in the pancreas, which facilitates the absorption of glucose into cells so that the body has energy. This can lead to high blood sugar levels and affect the nervous system, heart, eyes, kidneys, gums, and teeth.
Before this disease is diagnosed, there is a period in which sugar levels rise considerably, but not so much as to determine a case of diabetes. In this stage, known as prediabetes , some preventive measures can be taken to reduce the risk of contracting this disease and make our lifestyle healthier.
How to prevent type 2 diabetes?
1. Avoid foods with high levels of sugar and carbohydrates
Eating foods with large amounts of sugar or carbohydrates can promote the development of diabetes . The body will process food and glucose will reach the blood, stimulating the pancreas to produce more hormones for energy.
However, in cases of people with prediabetes , the cells will offer resistance to the action of insulin, causing an accumulation of sugar and the pancreas to produce a greater amount of hormones to try to control it. That will result in high levels of glucose and insulin in the bloodstream.
In this sense, it is recommended to reduce the consumption of carbohydrates and sugars. Likewise, implementing a ketogenic diet can help you keep your blood glucose and insulin levels in check.
2. Encourage physical activity
Performing physical exercise on a regular basis will help vitalize our body and make it healthier. It also helps to increase the sensitivity of cells to insulin and favors the control of blood sugar levels.
Physical training such as aerobic exercise, high intensity interval training, and strength training will promote glucose control in the body; however, they must be performed consistently for the effect to last.
In this sense, it is recommended to plan a regular and progressive training routine that is to your liking and that motivates you to continue and promote a healthier lifestyle.
3. Make water your main drink
Natural water is the most recommended drink for people with prediabetes . This will reduce the consumption of processed drinks with a high level of sugar, chemical preservatives and ingredients that can be harmful to the body.
Although water should be the main drink, experts point out that including coffee or tea in the daily diet can also help prevent diabetes due to its antioxidant effects; which promote the release of sugar in the blood processed in the liver. In the same way, they increase the sensitivity of cells to insulin, reduce inflammation, keep cholesterol under control and prevent heart disease.
Among the herbs most recommended for their properties to prevent diabetes, are green tea, curcumin and berberine. Likewise, it is recommended to avoid consuming beverages with high sugar levels such as soda or soft drinks, which can increase the chances of being diagnosed with diabetes.
4. Reduce your body weight if you suffer from obesity
Generally, most people who develop type 2 diabetes are overweight, especially in the midsection (around the abdominal organs). For this reason, it is recommended to follow diets low in carbohydrates and sugars. Similarly, portion sizes should be reduced to avoid high levels of sugars and carbohydrates.
Also, consuming fiber will be beneficial for intestinal health and body weight control, helping to slow down the absorption of food in the digestive tract and allowing a gradual increase in sugar levels, as well as its reduction.
Minimizing the consumption of processed foods with high levels of sugar and carbohydrates; and giving priority to foods with fiber or favorable properties for the organism, you can reduce the body weight and the risk of diabetes .
5. Stop smoking
Smoking is linked in many cases with the risk of diabetes, especially in people who tend to do it frequently or are constantly exposed to smoke.
Quitting smoking can help you avoid serious health problems; such as lung and heart disease, cancer, and diabetes.
6. Avoid a sedentary lifestyle
To have a healthy life it is necessary to have an active lifestyle, avoiding as much as possible being sedentary. Not being physically active during the day can increase your risk of diabetes .
Walking daily to work or near our house, getting up from the desk, walking our pets or playing sports can promote our health and prevent diabetes.
7. Optimize vitamin D levels
Vitamin D is one of the most important for preventing diabetes, due to its positive effects on blood sugar control.
This vitamin favors the action of insulin-producing cells and helps normalize blood sugar levels, significantly reducing the risk of diabetes.
The main sources of vitamin D include fatty fish such as salmon and tuna, cod liver oil, eggs, milk, orange juice, and mushrooms such as oyster mushrooms ( Pleutorus ostreatus ). Also, controlled sun exposure can help improve vitamin D levels in the blood .
conclusion
In patients with type 2 diabetes, the body does not process insulin efficiently; a hormone that favors the absorption of glucose in cells. This can cause high blood sugar levels and force the body to depend on alternative sources of energy.
This disorder usually develops slowly, so its impact on our body should be prevented or reduced by modifying some wrong habits in time. Similarly, it is recommended to optimize the diet so that it is more balanced and rich in fiber and vitamin D.
These changes in our life will promote healthy levels of insulin and blood sugar, reducing the risk of being diagnosed with diabetes.
References
- Pietrangelo, A. (2019). Understanding Type 2 Diabetes. For Healthline. [Revised January 2020].
- Silver, N. (2019). Do I Have Diabetes? Know the Warning Signs. For Healthline. [Revised January 2020].
- Spritzler, F. (2017). 13 Ways to Prevent Type 2 Diabetes. For Healthline. [Revised January 2020].