How to Prevent Type 2 Diabetes
Say no to junk food. Daily diet must necessarily include whole grains and a lot of green leafy vegetables with ample fiber content. Spinach, bitter gourds, green beans, turnips, radish, artichoke, asparagus, green cabbages, broccoli, sprouts, egg plants, okras, mushrooms, and lettuce are excellent supplements for sustaining a healthy body. These vegetables are rich in vitamins, minerals (like sodium, potassium, and calcium), and unsaturated fats that help the body in appropriate sugar absorption. The best recommended oil for cooking is olive oil (as it has lots of unsaturated fat). Any food with saturated fats, like, high carb meat and dairy products must be strictly avoided. Lean meat can be consumed though. Also, make it a point to consume a lot of fruits (which are rich in vitamins) on a daily basis. Natural herbs, to lower blood sugar levels in the body, include neem and holy basil.
Engaging in physical activities help in breaking down the accumulated fats in your body. This, in turn, helps in thinning down the blood stream, thereby helping in effective functioning of insulin. A daily walk for 30 minutes in the morning as well as in the evening, will keep your body fit. For people suffering from obesity, joining a gym and trying out physical exercises, will prove beneficial, as it will burn down extra fats.
Avoid Alcoholic Beverages
Say no to alcohol. Excessive alcohol consumption can damage the liver. Liver plays an important role in the distribution of glucose in the bloodstream. Also, too much of alcohol consumption can lead to excessive weight gain, which again, poses a major risk of getting type 2 diabetes.
“Smoking is injurious to health” is a known fact! But, how many of us follow it in real life? Diabetes mellitus type 2 is also one of the major consequences of chain smoking. So, it is better to nip the cause in the bud rather than waiting for the affliction to happen.
Drink plenty of water every day. Water is one of those natural medicines, which must be compulsorily consumed on a daily basis. It washes away all the toxins in the body and helps in cleaning the bloodstream. 8 pints of water a day will keep your system healthy and gay!
People who have just been diagnosed with diabetes can switch to a diabetic diet from their normal eating habits. Not to miss on a very important point, people, who might have a prediabetes condition must take extreme care of their feet, as external injuries do not heal easily in diabetics. Remember to get a blood sugar test done, once in 2 months. Check for your blood sugar levels using a simple glucometer. If the reading is between 70-130 before meals and is below 180, 1-2 hours post meals, it implies you are fit as a fiddle. Any drastic variations from these readings can indicate the onset of diabetes. In such a case, diabetic treatment must be sought at the earliest.
Diabetes as a disorder, can strike anyone, young or old. There is absolutely no better cure in this world other than a healthy diet. People suffering from diabetes over a long period, have been victimized by other complications like retinal damage, cardiovascular ailments and kidney disorders. Diabetes is only a metabolic disorder. However, the repercussions of this disorder can lead to life-threatening afflictions. So eat healthy and stay fit!