A recent study showed that choosing healthy habits can make a big difference in the long term, and researchers analyzed data from 14 studies that included nearly a million people, and found that people who enjoyed a healthier lifestyle had a 75% lower risk of developing type 2 diabetes, compared to By those who have a less healthy lifestyle.
According to the “Cleveland Clinic” website, there are several ways to prevent type 2 diabetes, most notably:
-Do not smoke.
Exercise regularly.
Eat a healthy diet.
– Weight loss.
4 ways to reduce your family’s risk of developing type 2 diabetes
1. Know the unique risks to your family
The American Diabetes Association states that your risk of developing type 2 diabetes is higher for those who:
Are overweight Have a family history of diabetes You are 45 years of age or older. You have high blood pressure. You have high cholesterol. You have gestational diabetes, have heart disease.
2. Physical activity
You don’t need to run miles a day to reduce your risk of developing diabetes. Just moving around – and getting your family involved in the activity – will help you lose weight and reduce your risk.
Taking a dog for a walk, or wandering around the mall are all good ways to energize your family and move around. The goal is to engage in some form of physical activity for at least 150 minutes each week.
3. Fix your diet
Here are some simple tips to improve your nutrition:
Limit your intake of foods high in calories, sugar and fats.
Replace sugary drinks and fruit juice with water.
Eat a variety of fruits and vegetables every day.
Eat a lot of whole grains.
Eating healthy food at home helps you avoid eating too much outside.
Involve your family in planning and preparing meals if you can, sit down to enjoy them together.
4. Weight loss
If you or your family has some weight to lose, you are not alone. The National Heart, Lung, and Blood Institute recommends reducing the calories you consume by 500 to 1,000 calories per day.
A diet rich in whole grains and fiber but low in refined sugars is key when it comes to lowering the risk of developing diabetes.
Fiber helps slow absorption and for people with diabetes, or even prediabetes, when added to your diet, it can help keep blood sugar stable.
Consuming a lot of refined sugars, such as white bread, pasta, rice, and sweet drinks can cause insulin levels to rise very quickly and lead to changes in blood sugar levels. Coty – But that means you need to take action to turn things around.
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