Type II diabetes is a chronic metabolic disorder, which is caused by imbalance of blood sugar levels and insulin resistance. Excess sugar that is left in blood and not used as fuel, it can cause serious damage to your eyes, nerves, and kidneys as well as slow down wound healing process. There are an increasing number of people who diagnosed with Type II diabetes each year. The good news is, it can be controlled and prevented through a healthy lifestyle for example eat a balanced diet, stay active, drink more water, and reduce consumption of refined sugar. Remember, this does not mean you can no longer enjoy your brownie ice cream or cotton candy. You can eat them, but only in moderation. Check out more about these tips below on how to prevent and lower your risk of Type II diabetes. The choice is yours. Here are 10 ways to prevent Type II diabetes.
[divider title=”1. Eat a balanced diet” style=”style6″ align=”left”/]
You should eat a well-balannced meal that includes complex carbs, good fats, protein, and dietary fiber. For example, wholegrain bread, brown rice, chicken mushroom, stir-fired broccoli, and snack on nuts or fruits. It is important for you to learn to appreciate the sweetness from whole fruits rather than caramel popcorn or chocolate bar.
[divider title=”2. Stay active” style=”style6″ align=”left”/]
Regular exercise will keep you fit, boost your metabolism, support your immune system, and regulate your blood sugar levels. If you are busy and do not have that much time. You can just go for 10-15 minutes walk.
[divider title=”3. Drink more water” style=”style6″ align=”left”/]
Replace your sugary drink with just a glass of clean water. This makes a huge different in terms of your overall health. Refined sugar and simple carbs are known to stimulate food cravings. So, try to limit your consumption of fizzy drinks or chocolate smoothie.
[divider title=”4. Reduce consumption of refined sugar” style=”style6″ align=”left”/]
Refined sugar causes inflammation in your body, increases sugary foods craving, spikes up your blood sugar level, and causes insulin resistant. In other word, when you eat high GI (Glycemic Index) foods such as pasta, cakes, your body releases high insulin levels, which is bad. This stimulates fat storage in liver (fatty liver). It is important to control and balance blood sugar levels in order to prevent type II diabetes.
[divider title=”5. Say ‘No’ to artificial sugar” style=”style6″ align=”left”/]
Artificial sugar is often perceived as diet sugar. In fact, it makes you gain weight and has long-term side effects. Your brain mistakes the artificial sugar as normal sugar. It stimulates storage of fat, spikes up blood sugar levels, releases insulin. Basically, your body reacts similarly to normal refined sugar, except that artificial sugar causes inflammation in your body and may cause cancer in long run.
[divider title=”6. Eat more good fats” style=”style6″ align=”left”/]
Fat is not your enemy. You should increase consumption of avocados, walnuts, almonds, cashew nuts, and pistachios. Good fats help to stabilise and balance your blood sugar levels, reduce sugar food cravings, and reduce storage of fat. It might sound counterintuitive to eat fats in order to burn fats, but eating more good fats like nuts help to burn more fats.
[divider title=”7. Manage your stress” style=”style6″ align=”left”/]
You should give yourself sometime to allow your mind to rest and relax your body. When you are tense and stressed, it interrupts leptin and ghrelin hormones. This causes junk food and sugar foods cravings. This could increase your risk of Type II diabetes. So, learn to manage stress and clear your mind.
[divider title=”8. Spice up your dish” style=”style6″ align=”left”/]
Try to add some spices and herbs to your meal for example cinnamon, turmeric, garlic, pepper, and ginger. These herbs help to stabilise and regulate your blood sugar levels. Remember, excess sugar in blood is the main problem that causes insulin resistance as well as unnecessary fat storage.
[divider title=”9. Maintain healthy weight ” style=”style6″ align=”left”/]
Being overweight or obese could lead to type II diabetes. It is often caused by insulin resistance, not enough insulin production, and high blood sugar levels. It is never too late to Learn to eat healthier, choose healthier options, and maintain healthy weight.
[divider title=”10. Drink tea” style=”style6″ align=”left”/]
Tea helps to sensitize cells, which indicates that they can work better. In other word, they can break down and metabolise glucose better. This reduces excess sugar in blood.
Remember, eat more and not less. Do not worry about calorie intake. It does not exist in nature. You do not have to eliminate carbs completely. You just have to select wisely. In order to combat type II diabetes or most of the sickness, there are 2 key elements, which are fighting against inflammation and free radicals, and in this case regulate blood sugar levels.
Have a great day my friend
Be positive and kind always
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