Did you know that more than 95% of people with diabetes have type 2 diabetes? This chronic disease affects millions of individuals worldwide. If left unmanaged, type 2 diabetes can cause serious health problems, such as kidney failure, blindness, heart attacks, strokes, and even amputations.
While genetics play a role in the development of type 2 diabetes, there are many lifestyle factors that also contribute to the risk.
In this blog, we’ll explore some of the most effective habits that can help you prevent or manage type 2 diabetes and improve your overall health and well-being.
5 Easy Habits To Reduce the Risk of Type 2 Diabetes
Here are five healthy habits you can incorporate into your lifestyle to reduce the risk of type 2 diabetes.
1. Eat a Healthy Diet
Eating a healthy diet can help prevent and manage type 2 diabetes.
Simply adding nutrient-dense foods such as vegetables, fruits, whole grains, lean proteins, and healthy fats can fuel your body with the right nutrients that reduce your risk of diabetes. These foods contain fibre, vitamins, and minerals that regulate your blood sugar levels and maintain heart health.
In addition to eating healthy foods, it’s best to avoid processed and sugary foods, saturated and trans fats, and high-calorie beverages, as they increase the risk of diabetes.
Consider watching your portion sizes (to avoid overeating), and consult with a healthcare provider to develop an individualized eating plan.
2. Maintain a Healthy Weight
Excess body weight, particularly around the waistline, is a significant risk factor for type 2 diabetes as it can increase insulin resistance. Insulin resistance is a condition in which your body’s cells become less responsive to insulin, resulting in high blood sugar levels.
Maintaining a healthy weight involves a combination of healthy eating and regular physical activity. A balanced and nutrient-dense diet can help you maintain a healthy weight by providing you with essential nutrients while controlling calorie intake.
Make sure to incorporate regular physical activity like aerobic exercise and strength training to burn calories, build muscle, improve insulin sensitivity, and reduce weight.
3. Manage Stress
When we’re under stress, our bodies produce hormones such as cortisol and adrenaline. These hormones raise your blood sugar levels, making it harder for insulin to work properly.
Engaging in stress-reducing activities such as meditation, yoga, or deep breathing can help reduce the production of stress hormones and promote relaxation.
Other lifestyle changes, like getting enough sleep, regular exercise, and taking breaks from technology and work-related activities, can also help reduce stress levels.
4. Quit Smoking
Research shows smokers are 30%–40% more likely to develop type 2 diabetes than nonsmokers. So, quitting the habit is one of the most effective ways to lower the risk of developing type 2 diabetes.
Cigarette smoke contains harmful chemicals that can damage cells in the body and cause inflammation, reducing your cells’ response to insulin.
Although quitting smoking can be challenging, you can try options like nicotine replacement therapy, medications, counselling, and support groups to increase your chances of quitting.
5. Limit Alcohol Intake
Drinking alcohol can interfere with the body’s ability to control blood sugar levels, which increases the chances of developing type 2 diabetes. Drinking on an empty stomach further increases this risk.
You don’t have to quit drinking entirely; simply limiting your alcohol consumption to moderate levels can significantly reduce your risk of type 2 diabetes. For men, this means consuming no more than two drinks per day, and for women, no more than one drink per day.
Take Control of Your Health With Ayu Health’s Comprehensive Type 2 Diabetes Care
Preventing and managing type 2 diabetes requires taking a proactive approach towards a healthy lifestyle. By adopting the measures above, you can successfully reduce the risk of developing type 2 diabetes and improve your overall health and well-being.
At Ayu Health, we understand the importance of early detection and effective management of type 2 diabetes. Our team of healthcare professionals is committed to providing comprehensive diabetes care.
Take the first step towards a healthier, diabetes-free life. Contact us and schedule a consultation with our team today!