Preventing Type 2 Diabetes: Simple Habits That Make a Big Difference

Type 2 diabetes can lead to various complications and affect your quality of life. Fortunately, preventing this condition is not overly complicated. By maintaining healthy habits and limiting unhealthy ones, you can significantly reduce the risk of developing diabetes.

Preventing Type 2 Diabetes: 3 Habits to Reduce the Risk of Diabetes

Exercise

A sedentary lifestyle can increase the risk of type 2 diabetes. Exercise helps improve insulin sensitivity and glucose uptake, reducing stress on insulin-producing cells in the body.

However, you don’t need to engage in high-intensity exercise for extended periods to achieve this goal. Studies show that just thirty minutes of walking per day can reduce the risk of developing type 2 diabetes by 30%.

Healthy Eating

In addition to exercise, diet plays a crucial role in reducing the risk of diabetes. A healthy diet, including portion control, moderation, and choosing healthy foods, helps reduce the risk of developing type 2 diabetes. Specifically, to build a healthy eating plan, consider:

– Opting for whole grains instead of refined grains and processed carbohydrates.
– Limiting sugary drinks and choosing water, coffee, or tea instead.
– Choosing healthy fats such as unsaturated fats, naturally occurring ingredients that are good for heart health.
– Limiting red meat consumption and avoiding processed meats. Instead, opt for nuts, legumes, whole grains, poultry, or fish.
– Eating regular, balanced meals. Start the day with a nutritious breakfast and try to maintain consistent portion sizes at each meal.

Regular Health Checkups

Even if you feel healthy and don’t think you need to check your health, scheduling regular health checkups every six months is essential. During these checkups, your blood pressure, blood sugar levels, and cholesterol levels will be examined. Through these tests, healthcare professionals can assess overall health status and detect any abnormalities related to blood sugar early. If prediabetes is diagnosed, you can adjust promptly to avoid progressing to type 2 diabetes.

Preventing Type 2 Diabetes: Habits That Increase the Risk of Diabetes to Avoid

Smoking

According to the Centers for Disease Control and Prevention (CDC), smokers have a 30-40% higher risk of developing diabetes than non-smokers, especially heavy smokers. Therefore, if you have this habit, try to quit!

Excessive Alcohol Consumption

Drinking alcohol excessively and frequently can disrupt metabolic processes in the body (including those related to blood sugar balance), increasing the risk of developing type 2 diabetes.

To reduce the risk of diabetes, you should only consume alcohol within recommended limits. According to the American Diabetes Association, women should not drink more than one standard drink per day, and men should not drink more than two standard drinks per day (1 standard drink contains 14 grams of pure alcohol, equivalent to 355 ml of regular beer, 150 ml of wine, or 45 ml of distilled spirits).

Stress

Stress has many physical and mental effects and can raise blood sugar levels. If stress becomes severe and occurs frequently, the risk of developing diabetes will increase. Therefore, try to rest, avoid overworking, and consider relaxation techniques such as deep breathing exercises or meditation to reduce stress.

Frequent Consumption of Processed Foods

Consuming processed foods is a common choice for busy people who don’t have time to cook. If you’re one of them, try to avoid using them too often because processed foods – such as cold cuts, canned products – have long been associated with increased risk of cancer, depression, and heart problems. Moreover, a study in JAMA Internal Medicine also showed that these foods may increase the risk of diabetes.

Diabetes is one of the most common non-communicable health issues globally. Among them, type 2 diabetes accounts for 90-95% of diabetes cases and is currently trending younger. For type 2 diabetes, if left uncontrolled, the risk of developing complications will increase. Prevention is better than cure, so take proactive steps to prevent type 2 diabetes today by maintaining a healthy lifestyle!

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