Can You Prevent Type 2 Diabetes Naturally?
Type 2 diabetes is a condition denoting a high level of blood glucose. It occurs when the body can no longer use insulin effectively, resulting in elevated blood sugars. This disease can develop due to lifestyle factors and has symptoms such as excessive thirst, weight loss, and blurry vision. The good news is that you can significantly reduce the risk by living a healthy lifestyle and incorporating supplements into your diet.
Natural Ways to Prevent Type 2 Diabetes
Preventing type 2 diabetes is as easy as being more active and eating healthier! Here are some natural ways to prevent type 2 diabetes.
Eat a Healthy Diet
The first step in preventing diabetes is to adopt a heart-healthy diet. This means eating plenty of fresh fruits, vegetables, and whole grains such as oats, brown rice, and quinoa. Eating plenty of nuts, seeds, and legumes such as lentils, peas, and beans can also help lower the chance of developing the condition.
You should eat processed foods sparingly if you want to prevent the onset of type 2 diabetes. Limit your consumption of sugary beverages or alcohol for this same reason. Foods rich in sugar or fat often equate to high calories and lead to weight gain, putting people at an increased risk for diabetes.
Aim for about five servings of fruit and vegetables per day, four servings of grain products, and two servings of protein per day. You should also limit foods high in saturated fat (such as fatty cuts of meat) and trans fats (found in some processed foods). You should also include natural supplements like PureHealth Research’s Blood Sugar Formula into your diet to help boost your body’s natural glucose sensitivity.
Exercise Regularly
Exercise is one of the best ways to help prevent type 2 diabetes. It can help you lose weight and improve your overall health, including blood sugar levels. Get your heart rate up by doing activities that make you sweat, which can be as simple as walking or gardening.
The American Diabetes Association recommends that diabetic adults who are overweight or obese try to lose at least 5% of their body weight through diet and exercise. They can do this gradually by making small changes in eating habits and increasing the time spent exercising.
You can get active in many ways:
- Jogging or brisk walking every day for 30 minutes or more
- Swimming laps or walking on a treadmill at least three days a week
- Doing strength training exercises at least twice weekly
Drink Water
There are many reasons to drink water. For starters, it is one of the best things you can do for your skin. Drinking 8-10 glasses of water daily helps flush toxins from your body and improve your skin’s elasticity. Additionally, drinking water before meals can help reduce hunger and overeating.
The best times for drinking are in the morning before breakfast and prior to meals. It will make your body feel better and keep your organs hydrated.
Manage Stress
Stress is a huge part of our lives, and it’s no surprise that we constantly feel overwhelmed. You might feel like you have a lot on your plate, that there are so many things you should be doing, or that life will never slow down enough for you to breathe for a minute.
When stressed out, your body releases the hormone cortisol, which causes insulin resistance and increases diabetes risk. Stress can come from work, family, money, or relationship issues. Luckily, there are ways to manage stress without taking prescription drugs or turning to alcohol or cigarettes. Try these strategies:
- Talk it out with friends or family members who understand your situation better than anyone else
- Exercise regularly to help control your weight and improve other aspects of your health
- Eat a healthy diet with plenty of fresh fruit and vegetables, whole grains, and lean protein foods
- Attend a yoga class or meditation retreat
Sleep Better
Sleep is a great way to prevent type 2 diabetes. In fact, people who have difficulty sleeping are more likely to develop the disease. This may be because sleep deprivation can lead to abnormal glucose levels in the blood. Chronically sleep-deprived people may also be more likely to develop insulin resistance and thus become diabetic.
Try to get eight hours of sleep every night to prevent this from happening. Adequate rest will keep your body healthy and improve your mental health.
Quit Smoking
According to the American Heart Association (AHA), one out of every five smoking-related deaths is caused by heart disease. Smoking increases the risk of developing diabetes because it raises blood pressure and cholesterol levels and impairs insulin sensitivity. It also exposes you to heart attacks and strokes.
The risk of getting type 2 diabetes increases with every cigarette you smoke. If you want to prevent diabetes from developing down the line, quit now.
Lose Excess Weight
If you’re obese, your chances of developing type 2 diabetes are much higher than those of someone who is not obese. When you lose weight, particularly around your middle, you reduce your risk of acquiring diabetes. A waist circumference above 37″ for men and 32″ for women signals trouble.
Weight loss helps to improve your blood sugar control and decreases risk factors for type 2 diabetes, such as high blood pressure, high cholesterol, and high triglycerides.
Limit Alcohol Intake
Alcohol is one of the leading contributors to type 2 diabetes, which is a chronic metabolic disorder. It leads your body to release large amounts of insulin into the bloodstream, leading to hyperglycemia (high blood sugar) and insulin resistance. Additionally, alcoholic beverages contain many calories, leading to weight gain and obesity, which are risk factors for the condition.
Final Thoughts
You can prevent type 2 diabetes naturally if you get your blood glucose levels under control, lose weight, and exercise regularly. If your numbers are already high and you’re feeling sluggish, a healthy lifestyle can temper the effects of diabetes down considerably. Ultimately, however, the best cure is prevention. So take these natural methods seriously and start taking care of yourself now.
