Type-two diabetes is the most common type of diabetes and it can be controlled by some easy lifestyle adjustments.
If you are overweight or have a family history of diabetes you need to take special preventative measures such as losing a few extra kilos, eating better and just that little extra physical activity.
1. More physical activity
There are plenty of benefits to physical activity even the lower end of 20 minutes three times weekly works wonders. Exercise can help you. You lose weight, reduce your blood sugar and lower your sensitivity to insulin
2. Eat fibre rich food
Fibre diets simply lower your risk for diabetes by controlling blood sugar levels, which will also reduce heart disease and aid in weight loss. Foods high in fibre include fruits, vegetables, beans, whole grains, nuts and seeds.
3. Whole grains for a full life
Whole grains reduce and maintain blood sugar levels but best to be sure you see the word “whole” on the package and that it is a cereal grain that contains the germ endosperm and bran in contrast to refined grains.
4. Lose that extra fat
Lose weight and you will almost instantly prevent diabetes. Each kilo will improve your health by leaps and bounds. BIMC patients at high risk who reduced their weight by 10% and exercised regularly lowered their chances of developing diabetes by nearly 60%.
5. Eat healthy
We’ve heard it a million times — eat a balanced diet. It’s that simple. Low-carb diets or fad diets may help get the weight off but they will not help prevent diabetes and may even increase the chances of diabetes.