With diabetes rates on the rise as Americans have struggled
with poor dieting and a lack of exercise in recent decades, it is becoming more
and more important to make the proper dietary and lifestyle changes so that you
don’t become one of the millions of people with the condition.
Type
2 diabetes occurs when the body is no longer able to produce or
process the chemical insulin properly. In healthy people, blood cells transfer
glucose (sugars) to the parts of the body that need them to survive with the
help of insulin, which is produced in the pancreas. Over time, a variety of
factors—such as family history, poor diet, and obesity—can cause the body to
lose its ability to use insulin properly. Without the proper interaction of
insulin and the sugars carried by blood cells, blood-sugar levels can increase
to dangerous levels, leading to serious health problems. The disease is a
common first step toward worse conditions, and it can put serious strains on a
person’s physical health and finances.
Here are some ways to improve your health and physical
fitness and protect yourself from getting the disease.
Saying
No to Obesity
There are a variety of causes for type 2 diabetes, but there
is a very strong correlation between obesity and diabetes. Obesity is a common
precursor to diabetes because in addition to causing weight gain, a poor diet
puts excessive strains on the body’s ability to process food properly.
Eventually, permanent and very dangerous changes take place in the body.
Thus, avoiding becoming overweight or obese is extremely
important for preventing type 2 diabetes. There are two key components to this:
physical activity and a healthy diet.
Doctors recommend that people exercise for 30 minutes per
day five days a week. The ideal workout routine includes a variety of exercises
so that multiple parts of the body are challenged and strengthened. In addition
to encouraging weight loss, this type of exercise helps the body process sugars
more effectively, preventing the issues associated with type 2 diabetes.
Diet is also a very significant part of avoiding obesity and
type 2 diabetes, and there are certain dietary decisions that can be especially
effective from preventing the onset of diabetes.
Choosing a diet that is low in fat and calories is
important, and it can be helpful to try to include more whole grains and
healthy sources of protein. Whereas simple carbohydrates and red meat tend to
increase the risk for diabetes, opting for complex carbohydrates (like in brown
rice) and lower-calorie protein sources (like soy or fish) can help decrease
that risk.
Other
Steps to Take
Weight loss can be a helpful goal for those focused on preventing
diabetes, but it is not always an absolute necessity, and taking other steps
can also have a significant impact on the likelihood of getting diabetes.
The same health factors that are important for maintaining
overall healthy living are especially important for preventing the onset of
type 2 diabetes. High blood pressure and cholesterol, for example, have a
strong correlation with the incidence of type 2 diabetes, and making dietary
adjustments to address those issues can be helpful. Smoking also significantly
increases the risk for getting diabetes.
It’s also important to remember that not all changes have to
be as major as introducing a totally new exercise routine into your daily
schedule. Those whose schedules preclude them from doing half an hour of
exercise can find other small ways of adding more physical activity into their
daily lives, such as by taking the stairs or walking to nearby places instead
of driving.
Valerie
Johnston is a health and fitness writer located in East Texas. With ambitions
of one day running a marathon, writing for healthline.com ensures she
keeps up-to-date on all of the latest health and fitness news.
