Follow these 10 lifestyle changes to reduce type 2 diabetes

You may also need diabetes medicine or insulin treatment to control your blood sugar if diet and exercise are not enough.
You may also need diabetes medicine or insulin treatment to control your blood sugar if diet and exercise are not enough.

Prediabetes, as the name suggests, means you have blood sugar levels that are higher than the normal range. One result of a poor diet and lifestyle is prediabetes. Through routine blood tests, prediabetes can be detected.












It is a serious health condition in which blood sugar levels that are higher than normal but not yet high enough to be classified as type 2 diabetes are considered prediabetes. More than 80% of people with prediabetes are unaware of their condition.

Although there is no cure for type 2 diabetes, you can control the condition by losing weight, eating healthy, and exercising. You may also need diabetes medicine or insulin treatment to control your blood sugar if diet and exercise are not enough.

Prediabetes is a precursor to diabetes, as described above. If you have been identified as having prediabetes, you should actively work to lower your blood sugar levels.

Here are 10 lifestyle modifications you can make to lower your risk of type 2 diabetes:

Eat well

It should come as no surprise that eating a balanced diet reduces the risk of type 2 diabetes in addition to having many other positive effects on our bodies. Include plenty of fruits, vegetables, whole grains, chicken, and other healthy foods in your diet.

avoid red meat

Most red meats, including bacon, pork, lamb, and others, have been associated with an increased risk of type 2 diabetes. Also, stay away from overly processed foods.












Stop smoking

Smoking has several negative effects on our body. Smoking also causes insulin resistance, which increases blood sugar levels.

Reduce alcohol consumption

If alcohol is not consumed in moderation, it can also increase the risk of developing type 2 diabetes. Alcohol causes emotional problems, high blood sugar levels, and obesity, among other things.

Avoid junk and ultra-processed food

There is a lot of salt and sugar in most junk food and ultra-processed foods, both of which have been shown to increase the risk of type 2 diabetes.

Drink water as your main drink

Most beverages, whether hot or cold, packaged or fresh, are often made with a lot of sugar. You can stay away from these sugary drinks by choosing water as your drink.

exercise daily

Insulin resistance can result from routine inactivity. In case of insulin resistance, our body has to produce much more insulin to remove sugar from our cells and blood.

Eat more vitamin D

Vitamin D deficiency has been linked to causing insulin resistance. Type 2 diabetes could develop if insulin sensitivity continues to decline over time. Instead of taking supplements, it is recommended to eat foods rich in vitamin D.












keep a healthy weight

Being overweight greatly increases the risk of type 2 diabetes. Insulin resistance could result from obesity. By eating right and exercising at least five times a week, you can maintain a healthy weight.

reduce carbohydrates

Our bodies have to break down carbohydrates into smaller sugar components in order to digest them. This increases our blood sugar levels.











First published on: August 06, 2022, 05:34 IST


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