Two Most Important Strategies To Prevent Type 2 Diabetes

Prevent Type 2 Diabetes

Non-Insulin Dependent Diabetes Mellitus or type 2 diabetes is non-insulin dependent form and develops slowly and is usually milder and more stable.

Insulin may be produced by pancreas but an action is impaired. This form occurs mainly in adults and usually if the person is overweight. Type 2 diabetes comes stealthily. It has a gradual and subtle development.

Heredity plays a role in developing diabetes, but it usually takes an extra weight and a sedentary lifestyle to develop type 2 diabetes.

Excess body fat (especially fat around the abdominal organs) conspire to make cells stop obeying signals from insulin to absorb blood glucose.

Your body compensates by pumping out more insulin, but if it can’t keep pace, your blood glucose will rise, leading to type 2 diabetes.

You can have type 2 diabetes for years without noticing anything’s amiss.

But as it progresses, symptoms include excessive thirst, intense hunger, frequent urination, weight changes, a feeling of weakness and tiredness, blurry vision, sores that are slow to heal and more frequent bladder and vaginal infections for women.

Under type 2 diabetes the patients have enough insulin but its supply is insufficient to meet the metabolic demands and to keep the blood glucose in the normal range.

So long there is enough supply of insulin, there will be ketosis. But at the latter stage, when insulin supply is not enough to oxidize the blood sugar due to the damage of the beta cells of the pancreas, insulin therapy is needed.

Type 2 diabetes, which affects millions, was until now thought to be chronic and can lead to stroke, blindness, and kidney failure. Type 2 diabetes can be life-threatening.

But if treated properly, it can be controlled or prevented. Till date, there is no known cure for type 2 diabetes, but it can be reversed or in some cases, it can go into remission.

To reverse type 2 diabetes, it requires a commitment to meal planning, healthy eating, and regular exercise. The risk of developing type 2 diabetes can be reduced by losing weight.

Losing weight allows you to drain the excess fat out of the pancreas and allows the function to return to normal. Diabetes can be reduced by losing 7 percent of your weight or one gram of fats from the pancreas. 

At present, the only way to achieve this is by calorific restriction by any means, either by diet or operation.

Two Most Important Strategies on How to Prevent Diabetes Type 2

1: REGULAR EXERCISE: Regular exercise could prevent type 2 diabetes or cut your risk of developing diabetes by 34 percent.

The less regular exercise you take and the more you weigh, the greater risk- especially for developing type 2 diabetes.

No wonder many people might dislike exercise. But exercise isn’t just a means to an end, it’s a part of your life. So it shouldn’t feel like a drag.

If you are a competitive person, consider taking up squash or tennis, or if you are social- try to schedule walks with different friends or join a spin.

2: MAINTAINING DIET: Eat at least five servings of fruit and vegetables daily. It is easier than you think to get five servings of fruit and vegetables a day.

You can get one by starting your morning with fruit juice, and three or four more by having a big salad at a lunchtime.

Consume those foods which have low glycemic content. Because those foods have a slower effect on blood glucose.

People who eat more of these foods are likely to develop insulin resistance, a core problem underlying type 2 diabetes.

Low glycemic foods are often rich in fiber, protein or fat though it’s not a good idea to eat fatty foods just for the sake of your blood glucose unless they are healthy unsaturated fats.

Here’s some healthy eating for type 2 diabetes:

  1. An apple with skin.
  2. Whole grain bread with peanut butter.
  3. Carrot sticks dipped in low-fat sour cream.
  4. A handful of walnuts and almonds.
  5. A hard egg boiled.
  6. A handful of dried apricots.
  7. Edamame (fresh soybean).


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