Type 2 diabetes is a serious medical condition in which a person’s body stops producing adequate insulin. Diabetes is now officially recognized by World Health Organization as global epidemic. Poor diet, sedentary lifestyle as well as stress are the leading causes of type 2 diabetes.
The good news is that in more than 90% cases, type 2 diabetes can be easily prevented by bringing healthier changes in lifestyle and eating habits. In this blog, I’ll discuss a few proven ways of preventing & controlling type 2 diabetes naturally.
Ways to Control Type 2 Diabetes
Say a big ‘no’ to drinking and smoking
Do you know that smokers are 30 to 40% more likely to develop diabetes than people who doesn’t smoke? Smoking and regular consumption of alcohol can kill you silently. Not only type 2 diabetes but it can also lead to many other life-threatening diseases like cardiovascular diseases, stroke, cancer, hypertension and many others. Therefore quitting smoking as well as limiting alcohol consumption is a MUST if you want to keep diabetes at bay and also stay healthy.
Maintaining a healthy weight is necessary
Being overweight or obese increases the chances of developing type 2 diabetes. Recent studies suggest that reducing atleast 7% of body weight can help you reduce type 2 diabetes by 55 to 60%. It is therefore important to maintain a healthy weight to keep diabetes at bay. Try your best to maintain a BMI of 20-25.
Exercise for atleast 30 minutes 5 times a week
According to Diabetes Prevention Program or DPP, exercising almost every day for 30 minutes can reduce the chances of developing diabetes by 58%. Exercising will not only help you get rid of your unwanted body weight but it will also help you lower your blood sugar levels and improve insulin sensitivity.
Change your eating habits
A healthy diet is essential to preventing and controlling type 2 diabetes. Try your best to avoid high cholesterol & sugar-rich foods. Eat more fruits and green vegetables, cereals, whole grain breads. Eat more high fiber food and low fat food. Say a big no to fried food, fast food, cakes, sodas, pastries and sugar-rich baked food.
Drink adequate water
It is important to drink 8-10 glasses of water every day to protect your body against type 2 diabetes. Drinking adequate water is a healthy way to control blood sugar levels. It also helps to lower our hunger by giving a feeling of fullness.
Get sufficient sleep
Research reveals that sleep deprivation can lead to type 2 diabetes. Therefore, getting 6 to 8 hours of sleep everyday is highly important to control blood sugar levels.