Preventing Type 2 Diabetes: The Importance of Lifestyle Choices
What is it?
Type 2 diabetes is a chronic condition that occurs when the body becomes resistant to insulin or when the pancreas is unable to produce enough insulin to regulate blood sugar levels. It is a leading cause of death and disability worldwide and is a major risk factor for other chronic health conditions such as heart disease, stroke, and kidney failure. The good news is that type 2 diabetes is preventable, and there are several steps that individuals can take to reduce their risk of developing this condition.
How to Manage:
One of the most effective ways to prevent type 2 diabetes is to maintain a healthy weight. Being overweight or obese is a major risk factor for type 2 diabetes. By losing weight, individuals can reduce their risk of developing diabetes by up to 58%. Regular exercise is another crucial factor in preventing type 2 diabetes. Exercise improves insulin sensitivity, helps to regulate blood sugar levels, and promotes weight loss. Aim for at least 30 minutes of moderate-intensity physical activity most days of the week.
Another important step in preventing type 2 diabetes is to make healthy food choices. A diet that is high in fruits, vegetables, whole grains, and lean proteins is essential for maintaining a healthy weight and regulating blood sugar levels. Avoid foods that are high in sugar, saturated fat, and refined carbohydrates as they can contribute to weight gain and insulin resistance.
Additionally, it's important to monitor your blood sugar levels and blood pressure regularly. If you have a family history of diabetes or other risk factors, it's important to have your blood sugar and blood pressure checked regularly. If your blood sugar or blood pressure levels are high, talk to your doctor about ways to manage and lower your risk.
Finally, it's important to manage stress and get enough sleep. Stress and lack of sleep can contribute to weight gain and insulin resistance. Practice stress-management techniques such as yoga, meditation or deep breathing. And aim for at least 7-8 hours of sleep per night.
In conclusion, type 2 diabetes is a serious condition that can have serious consequences. However, by making healthy lifestyle choices, such as maintaining a healthy weight, regular exercise, healthy eating, monitoring blood sugar and blood pressure levels, managing stress and getting enough sleep, individuals can reduce their risk of developing this condition.
Dr. Adam Kerr, PT, DPT, CNC.
Kerr Performance Inc.
Instagram: @Kerrperformance1