Even if this disease runs in your family, if you eat healthy and participate in regular physical activity, you can significantly reduce your likelihood of developing it. These same healthy lifestyle choices will also help you avoid the complications that come with type 2 diabetes such as neuropathy. If you have been diagnosed with prediabetes, using these precautionary techniques will stop or slow the progression from prediabetes to type 2 diabetes.
Three ways you can prevent type 2 diabetes:
Eat Healthy Foods
Incorporate food into your diet that is low in fat and calories. Avoid food that is high in refined carbohydrates or sugar, like white pasta or cookies, when trying to prevent type 2 diabetes. Eat plenty of fruits, vegetables, and whole grains. Here at Diabetic Connect, we have many great recipes and meal ideas that will help you get on the right track to eating the nutritious foods your body needs.
You don’t have to go overboard with exercising—just make sure you are aiming for about 30 minutes of aerobic physical activity most days of the week. Do exercises you enjoy like jogging, biking or swimming. You can also count simple exercises that are a part of your everyday life, like taking the stairs instead of the elevator or parking in the back of the parking lot.
Lose Excess Weight
Losing 5 to 10 percent of your body weight can help reduce your chance of type 2 diabetes if you are overweight. In order to do so, don’t participate in a crash diet or extreme exercising—simply incorporate healthier lifestyle habits into your daily routine. Remember that with losing weight, you also have the benefits of a healthier heart, increased energy and boosted self-confidence.
Smoking is particularly destructive for people with diabetes. The nicotine in cigarettes makes your blood vessels harden and narrow. In order to prevent the blood issues that exacerbate type 2 diabetes, you need to quit smoking. Tell your doctor you need help quitting and she will help you and support you along the way.