Healthy Habits That Can Prevent or Delay Type 2 Diabetes
As the world has progressed and become more fast paced, the number of lifestyle diseases have also increased. Type 2 diabetes is on the rise in the United States, with more than 100 million adults living with diabetes or prediabetes, as per a report by the Centers for Disease and Prevention, published in 2017. However, the good news is that Type 2 diabetes can be prevented or even delayed in some cases, if you adopt certain healthy habits.
Load up On Fiber and Protein
This is a small step but one that’s sure to go a long, long way! Try and incorporate foods such as legumes, wheat bran and even whole wheat flour, and other plant food rich in fiber to help moderate how much your body digests, suggest health experts. When you eat protein-rich foods such as lean meats, poultry, eggs and tofu, you keep hunger at bay, which means you don’t overeat carbs and binge often. This is a great tip towards forming a healthy diet!
Quit or Cut Down on Smoking
You might wonder what the connection is between smoking and Type 2 diabetes. Smoking causes damage and reduces oxygen that your organs need to survive. The point is, if you damage your pancreas, the organ that releases insulin, your chances of developing diabetes increases significantly.
Avoid Processed Foods
This is a no-brainer but a very important step to maintaining a healthy diet and preventing Type 2 diabetes. Try and avoid processed food, especially meats and fast food. These are calorie-dense foods that might be delicious to taste, but wreak havoc on your body.
Try and Manage Your Stress Levels
Apart from incorporating a healthy diet, it is also important to keep stress levels in check, because stress releases several hormones such as cortisol that spike sugar levels and increase insulin resistance in the body. That’s why – try and include simple strategies to reduce stress for overall well-being and health.
Incorporate Exercise and Sleep Into Your Daily Routine
It is very important to exercise regularly, a few times a week. Instead of exercising for long in one go, try to do so for shorter periods of time. Always try and consult your healthcare provider before starting any exercise routine. Also, sleep is equally important. If you don’t get enough sleep, you won’t feel motivated to exercise and will also end up bingeing on comfort foods!
