Type 2 diabetes results from the high level of build-up of glucose or sugar in your bloodstream (hyperglycemia). This may also lead to an insufficient level of insulin to distribute the sugar into your cells for energy used – this process is called insulin resistant.
This triggers the body system to use alternative energy sources in your body and initiates the development of type 2 diabetes.
You can prevent type 2 diabetes or reduce the risk by making sure you watch what you consume, eat healthy foods (low sugar foods) and make changes to your lifestyle.
Changing the eating habits of a lifetime may not be easy, but it is worth it if you want to live healthy.
Risk Factors of Type 2 Diabetes
Common risk factors of type 2 diabetes may include:
- Blood pressure
- Heart and blood vessel disease
- Getting little or no exercise
- Sleeping too little or too much
Signs and Symptoms of 2 Type Diabetes
Early signs and symptoms of 2 type diabetes include:
If your blood sugar is too high over for a long time this may lead to;
- Yeast infections
- Slow healing wounds
- Dark patches on your skin
- Foot pain
- Numbness in your hands and feet, or neuropathy
Causes of Type 2 Diabetes
If you are suffering from type 2 diabetes, your body becomes resistant to insulin. This causes your pancreas to overwork and produce more insulin. In the long run, this can damage cells in your pancreas. Eventually, your pancreas stop producing necessary insulin.
Type 2 diabetes can be caused by:
- Excess weight
- Metabolic syndrome
- Broken beta cells
- Excess glucose from your liver
- Old age
Type 2 Diabetes Prevention Tips and Diet
1. Watch your weight.
This one of the best type 2 diabetes prevention. Too much fat can aggravate your body sugar level and lead to type 2 diabetes, especially belly fat can reduce your immunity and increase body’s resistance to insulin hormone.
Exercise 30 – 60 minutes every day can lower your risk by almost a third and prevent type 2 diabetes. Exercise will also reduce blood glucose levels and help manage your weight.
Recent study shows that moderate exercise may enhance hippocampal memory dysfunction caused by type 2 diabetes and that stimulate transport of lactate to neurons may be the underlying mechanism
3. Consult your doctor for regular check-ups
As you aged, it is recommended that you check your blood glucose, blood pressure and blood cholesterol levels.
4. Healthy diet.
Cut down the amount of fat in your diet, especially processed carb food, trans and saturated fats. Increase the amount of fruit you eat, vegetables and high-fiber foods. Consume less sodium (salt) foods.
Study has showed that eating of certain fatty acids is linked to high risk of developing type 2 diabetes in women.
Prevent Type 2 Diabetes Diet
Diet is one of the core factors if you want to prevent type 2 diabetes and keep your heart healthy and blood sugar levels low.
Here are the diets recommended for type 2 diabetes prevention:
- Eat meals and snacks on schedule
- Choose different food that are healthy and low in empty calories
- Read food labels closely
- Be careful not to overeat
5. Reduce takeaway and processed foods.
Fast foods are usually high in salt, fat, and kilojoules. It’s good and even saves you money if you cook for yourself using fresh ingredients.
Foods to Avoid To Prevent Type 2 Diabetes
There are certain foods you must say “good-bye” to lower the risk or increase type 2 diabetes prevention. These include:
- Saturated fats food
- Foods heavy in trans fats
- Processed meats
- Organ meats, such as beef or liver
- High-fat dairy products
- Salty foods
- Fried foods
- Stick margarine
- Baked sugary foods
- Processed snacks
- Sugary drinks, such as soda
6. Manage your blood pressure.
You can manage your blood pressure by engaging in regular exercise, balanced diet, and medical checkups.
7. Reduce your alcohol intake.
Excess alcohol can result to weight gain, raise your sugar level and your blood pressure. We can live a healthier life by reducing amount of alcohol we take.
8. Stop smoking.
Smokers are 2 times likely to develop diabetes than non-smokers.
9. Reduce your risk of heart disease.
Diabetes and heart disease have many risk factors in common, including overweight and physical inactivity.