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Diabetes is a common metabolic condition that causes higher-than-normal blood glucose levels in the body.
The pancreas produces a hormone called insulin, which helps regulate blood sugar levels. Decreased insulin levels or the body’s inability to use insulin results in elevated blood sugar levels or diabetes.
There are two types of diabetes: type 1 diabetes and type 2 diabetes.
- Type 1 diabetes usually occurs in children or adolescents. It occurs when the pancreas is unable to produce a sufficient amount of insulin to regulate blood sugar levels.
- Type 2 diabetes, or adult-onset diabetes, occurs when the body cells are unable to use the insulin produced by the pancreas. More than 95% of people with diabetes suffer from type 2 diabetes. (1)(2)
Type 2 diabetes mellitus used to be rare among children and adolescents. However, it is becoming increasingly common due to childhood obesity and other factors (such as the increased availability of processed, sugar-laden foods). (3)(4)
Type 2 diabetes is mostly associated with lifestyle, such as weight, inactivity, and poor diet, as well as genetic factors. It is possible to prevent the onset of type 2 diabetes by making necessary changes to your daily routine.
Note: Diabetic people on medication are at risk of low blood sugar levels as well as high blood sugar levels. A low blood sugar level (hypoglycemia) is a dangerous condition that is characterized by anxiety, fluttering heartbeat, dizziness, etc., and can lead to a diabetic coma.
It is important to monitor your blood sugar levels closely while starting any new diet or exercise routine to prevent it. Always consult your doctor before you embark on any diet.
Key Tips to Prevent Type 2 Diabetes
Here are a few preventive tips you can use to decrease your risk of becoming diabetic.
The main risk for diabetes is seen in people with obesity. People who are overweight are seven times more likely to become diabetic than others.
Losing at least 7% of your body weight can go a long way in preventing diabetes. (5) Work out your BMI (body mass index), and try to set a healthy goal weight that falls in the normal BMI range. Consume a low-calorie diet, and include at least 20–30 minutes of exercise in your daily routine.
It is important to consult a doctor for proper diet recommendations to prevent hypoglycemia as it is a serious condition.
Here are some tips regarding diet intake, exercise, and many more.
1. Implement healthy dietary changes
A healthy diet is essential to prevent both hypoglycemia and hyperglycemia in people with diabetes.
You can consult a certified registered dietitian (RD) and your doctor to create a proper diet plan for you. Track what you eat: calories, carbohydrates, etc., and observe how your body reacts to these foods.
What to avoid in your diet?
- Limit or avoid consuming processed foods as they contain “hidden sugars” and high amounts of carbohydrates. (6)
- Avoid consuming sugary foods such as desserts, sweets, candy, sweetened beverages, etc., as much as you can. (6)
- Avoid refined carbohydrates, which have a major impact on your blood sugar levels. White bread, pasta, and rice are examples of refined carbohydrates. (7)
- Cut down on red and processed meat, which has been linked to type 2 diabetes in several studies. (8)
- Cut down on salt. Excessive salt consumption is linked to hypertension. As already mentioned, hypertension is linked to diabetes. Limit your salt consumption to 6 g per day. Processed foods contain unhealthy amounts of salt, so it is better to avoid them. (9)
What to include in your diet?
- Recent studies indicate that drinking more water can help control blood sugar levels. Try to drink at least 7–8 L of water a day. (10)
- Eat more fresh vegetables, whole foods such as protein (chicken, fish, etc.), fresh cereals, etc. (11)
- Increase consumption of high-fiber foods, which are slow-release carbohydrates, such as quinoa and lentils. (12)
- Fish and chicken are comparatively better options for people with diabetes. Fish is rich in omega-3 fatty acids, which help combat a number of diseases in the body. A recent study suggested that replacing red meat with poultry can significantly help reduce blood glucose levels. It also indicated that you should replace processed red meat with fresh, unprocessed red meat to avoid increasing your blood sugar levels.
- New research suggests that adding millet to your diet can be beneficial for lowering blood glucose levels. A study published in Frontiers of Nutrition suggested that adding millet to your diet can decrease blood glucose levels by as much as 15%! It also changed the HbA1c readings of many diabetic patients to prediabetes levels. (13)(14)
2. Increase your physical activity
Physical inactivity is a major risk factor for diabetes. It increases insulin resistance in the body and puts you at risk for other complications.
Try to include at least half an hour of exercise in your daily routine. It does not have to be an intensive workout – even adding a simple activity such as jogging or swimming can go a long way in decreasing your risk. (15)
Note: You do not need to perform heavy, high-intensity exercises to see the effects of physical exertion. Moderate-intensity exercises (such as walking and cycling) for half an hour a day can reduce your risk of developing diabetes by 50%. (16)
3. Observe light to moderate alcohol consumption
Excessive drinking is a risk factor for diabetes. (17) Try to avoid drinking alcohol every day.
Research suggests that ideal consumption levels are one drink at a time for women and two drinks for men. Limit your alcohol consumption to 14 units per week.
4. Quit smoking
Smoking greatly increases insulin resistance in the body. It can have a negative impact on almost every metabolic function in the body. Hence, it is important to quit smoking if you want to get your blood sugar levels under control. (18)
5. Take care of your mental health
Diabetes is a chronic condition and needs to be constantly managed. It can have an effect on your social life due to diet restrictions, fatigue, etc. Thus, many people with diabetes suffer from stress and guilt.
It is important to remember that, although it may take a while for you to get accustomed to diabetes, it is an absolutely manageable condition. It does not have to dominate every aspect of your life once you get the hang of what works for you.
Try to meditate regularly to de-stress and seek therapy if needed. (19)
During times of stress, the body releases the stress hormones cortisol and adrenaline. These hormones (especially cortisol) have been linked to diabetes, hypertension, and other metabolic diseases. Thus, treatment of depression or depressive symptoms may be useful in treating diabetes. (20)(19)
Additional Tips by Experts
Here are some tips to prevent or manage diabetes:
- Make regular appointments with your doctor for an update on your disease status and management such as medication.
- Perform physical exercises regularly to decrease your risk of diabetes. You can go walking or jogging for half an hour a day.
- Childhood obesity is a major factor in the onset of early diabetes. If your child is overweight or obese, make sure to take them to a qualified endocrinologist for treatment.
Most-Asked Questions About Type 2 Diabetes
What are the symptoms of type 2 diabetes?
There are many varied symptoms of diabetes, which occur for a period of time before most people are diagnosed. They start as mild and slowly increase over the years.
These symptoms include:
- Frequent thirst or hunger
- Fatigue
- Unexplained weight loss
- Frequent urination
- Slow-healing injuries (cuts or bruises)
- Blurry vision
- Numbness or tingling in the hands and feet
If you have three or more of these symptoms, it may be time for a health checkup with your doctor for a diabetes assessment.
Who are at risk for type 2 diabetes?
Some risk factors that can increase your chances of developing type 2 diabetes include:
- Age: People above 40–45 years of age are more at risk of developing diabetes.
- Weight: Overweight and obese people are more at risk of developing diabetes as high fat levels lead to insulin resistance in the body.
- Family history: Diabetes is a hereditary condition, and you are more at risk if close family members are diabetic.
- Race: Research suggests that Asian-American, African-American, and Latino-American people are more at risk of developing diabetes.
- Physical inactivity: Exercising regularly is important to prevent insulin resistance and weight gain.
- Sex: Some women are at higher risk of becoming diabetic. These include those who are diagnosed with polycystic ovarian syndrome and gestational diabetes.
- High blood pressure: Hypertension and diabetes have a mild correlation. People with high blood pressure are at increased risk of diabetes.
- Low HDL cholesterol levels: If the levels of good HDL cholesterol in your body are lower than 35 mg/dL, you are at risk of diabetes.
- Abnormal triglyceride levels: Triglyceride levels higher than 250 mg/dL increase your chances of becoming diabetic. (21)
- History of heart disease
- Depression or mental stress: These conditions increase your chances of developing diabetes.
- Smoking
- Excessive alcohol consumption
- Acanthosis nigricans: This is a rare skin condition that causes dark and thick skin.
If I will not consume sugar, will I not get diabetes?
Avoiding sugar alone will not reduce your risk of diabetes. Many factors such as genetics, carbohydrate consumption, and physical activity play a role in the development of this disease.
What medication reduces the risk of type 2 diabetes?
Metformin and acarbose are two common medications used to reduce the risk of diabetes. They facilitate the effective use of insulin by lowering glucose production in the liver and improving the body’s insulin sensitivity. They are prescription medications and can only be taken on a doctor’s note.
Final Word
Consuming a healthy diet, exercising regularly, and managing stress levels are some ways to reduce your risk of developing diabetes. It is necessary to follow these precautions, especially if you have a family history of diabetes.
It is recommended to get a health checkup once or twice a year after the age of 30 to assess your risks.
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