6 Ways to Prevent Diabetes
Type 2 Diabetes is a preventable disease. You can avoid it by following a few simple lifestyle rules based around a healthy diet and regular exercise. There are a few surprising preventative measures you can take to avoid Type 2 Diabetes, and we will discover them below.
Read on to find out 6 ways to prevent diabetes.
1. Boost Omega-7 Intake
You may not be familiar with Omega-7, a member of the fatty acid family. Omega-7 is found in common foods such as macadamia nuts, and lesser-known sources like Sea Buckthorn. One of its many great benefits is that it can really help your body to respond to insulin, great news for reducing the risk of diabetes. Omega-7 also helps the body to burn fat and achieve a healthy weight which is crucial for keeping the door closed on Type 2 Diabetes.
You can also invest in a good Omega 7 supplement like Ultra Omega Burn. It is a weight loss supplement but it contains pure Omega 7 oil. Check out our review of Ultra Omega Burn.
Here’s an article on how to wisely choose a fat burner if you are looking for one.
2. Exercise Regularly
A sedentary lifestyle with little exercise is one way to increase your chances of getting Type 2 Diabetes. However, all it takes is about 30 minutes of activity a day to improve your health and keep Diabetes away. When you exercise your heart stays strong, your muscles strengthen, your bones retain density and the weight around your middle is minimized.
Exercise is great for stabilising blood sugar levels and keeping cholesterol levels where they should be. Start off at your own pace; if you’re not used to exercising, get out for a brisk walk each day and work up to a jog. If you’re quite fit already, add some strength training or cardio intervals to get fitter and stronger. If you’re bored of walking or jogging?
Try swimming, dancing, kayaking, Zumba, CrossFit, boot camps, hiking groups…there are so many fun and social options out there to get your body moving.
3. Regulate Alcohol and Cigarettes
Alcohol and cigarettes are bad news, hands down. Sure, a glass or two of wine or a finger of whiskey here and there is perfectly fine in moderation. But binge drinking pints of beer, bottles of wine and knocking back spirit shots is very dangerous in the long term.
Binge drinking can increase your body’s insulin sensitivity, which is a fast track to Type 2 Diabetes. Alcohol is also sneakily packed with calories and sugars. A binge drinking session is just like having a big meal of junk food which over time, leads to serious weight-related health issues.
Cigarettes? It goes without saying, cut them out however you can. They eat up your money, destroy your lungs, slow you down and increase your blood sugar levels, therefore increasing your risk of Type 2 Diabetes.
Cigarettes don’t deserve a spot in your life, so do whatever you can to cut them out for good.
4. Eat fresh Unprocessed Foods
A diet full of fresh, unprocessed, close-to-the-source foods is the very best way to prevent a whole host of diseases including Type 2 Diabetes.
You already know what foods should be treated as “occasional foods”. Anything sugary, salty, fatty and packaged should be enjoyed as an occasional treat. Also, watch out for hidden sugars in foods which are marketed as “healthy” or “diet foods” such as granola bars and fat-free dairy products.
You don’t need to completely abandon naughty snacks in order to prevent Diabetes. Perhaps you could choose a week day, let’s say a Sunday, when you enjoy a few squares of your favourite chocolate, a piece of cake from a cafe or a takeaway dinner with your family. As long as the majority of your diet is fresh, clean and nutritious, there’s no reason you can’t enjoy life’s most tasty treats in moderation.
5. Choose Healthy Carbs in small portions
Carbohydrates, especially the white processed ones really spike your blood sugar. You don’t need to cut them out altogether, but you can make healthier choices. For example; if you love rice, opt for brown, red or wild rice. If you love pasta, choose wholemeal pasta. If you love bread, choose wholemeal, grainy bread. Try to keep to the recommended serving size of each carb and fill the rest of your plate with veggies and lean protein.
6. Make Water your Number One Beverage
Sugary drinks such as soda, fruit juice and alcohol are very deceptive. It’s easy to trick ourselves into thinking they’re healthy, or at least not as bad as sugary foods. Unfortunately, they’re just as bad if not worse when they’re consumed regularly. The amount of sugar in sweet drinks causes your blood sugar to drastically spike, as well as causing weight gain. This is a bad combination as it invites Diabetes with open arms.
If you’re addicted to soda, try cutting down slowly each week until you’re down to none at all. You can flavour your water with citrus, mint leaves, fruit herbal tea and even zero-sugar flavour drops to make the transition a little easier.
Type 2 Diabetes is completely avoidable if you follow a healthy lifestyle with plenty of exercise, fresh foods and carefully regulated treats and alcohol. Get yourself a good-quality Omega-7 supplement which will help you to maintain a healthy weight and regulate blood sugar.
If you have any concerns about your risk level, talk to your doctor and create a plan to reverse those risks and get you on track for a healthy, Diabetes-free future.