Diabetes is one of the top ten serious diseases.
The most common is type 2 diabetes, where the body cannot maintain enough insulin to keep glucose levels normal. To combat chances of becoming type 2 diabetic, you must embrace a lifestyle change. Such a switch will not happen overnight, but following the five recommended health hacks below will result in an improved you, with a better chance of outsmarting type 2 diabetes.
- Lose Weight and Inches Around the Belly
Keeping the extra pounds off can improve your body’s blood sugar levels and help prevent or control type 2 diabetes. As you head toward your weight goal, you and your doctor will notice the difference. Studies from Centers for Disease Control and Prevention notes that if you lose just 5 to 7 percent of your body weight, you are helping to lower the possibility of developing type 2 diabetes. Take an individual whose body weighs 200 pounds, he sets a goal of losing roughly 10 to 14 pounds. It is not just the excess weight to be concerned about. The way your body distributes fat influences your probability and management of diabetes. Individuals who mainly support fat in their tummies are more likely to develop or have type 2 diabetes compared to those with fat focused in the thighs, hips, and buttocks.
- Develop a Healthy Diet
Developing a diet to naturally outsmart your type 2 diabetes is imperative. A healthy diet includes fresh fruits and vegetables, lean meats, beans, and low-fat or fat-free dairy. Avoid foods with a high glycemic index (GI) and glycemic load (GL)—mainly, processed foods. Processed foods—like fast food, frozen or packaged, and commercially prepared foods—contain more white sugar and flour than fresh foods. To integrate more whole foods into your diet, head to the produce section of the grocery store. Most fruits are low on the GI except dried fruit and pineapple. In addition, whole-grain products, such as quinoa and brown rice are great choices, and their fiber helps control the body’s sugar levels.
- Make Exercise Part of your Routine
Exercise is part of any health plan and is most effective in preventing and gaining control over type 2 diabetes. Even if you are having a hard time keeping the extra pounds off your body, the more intense physical exercise you perform the healthier your body will be.Working toward a high-intensity interval training program (HIIT) is the best option for both weight loss and glucose control compared to other aerobic activities like jogging or cardio machines. HIIT program involves interchanging short spurts of exercise with intensity and changing to a lower intensity exercise. Indoor cycling at your fastest pace on hill climbs for two minutes then four-minute flat road cycling is a good example of HIIT. Work with a certified trainer, and together you can develop an ideal HIIT program.
- Take Control of Your Stress
Stress causes a tremendous amount of hardship on the body and makes it harder to control blood sugar levels. Learn natural ways to relieve stress like changing your environment, avoiding stimulates and spicy food, scheduling a massage, taking therapeutic walks, listening to soothing music, and going to a movie you want to see. Relieving stress will help you sleep better, too. A good night’s sleep (7 to 8 hours) will lower the chances of type 2 diabetes based on a study reported in Diabetes Care.
- Reduce Alcohol Intact
Avoiding alcohol is the best answer to reducing the risk, or managing, type 2 diabetes. In all, some agree a glass of red wine or a cold beer now and then is healthy and helps reduce the risk of diabetes. However, excessive drinking of alcohol is one of the principal causes of developing diabetes. Limit alcohol intact to weekends, with just a glass or two of the spirits. All around, it is healthier to hardly drink any alcohol. If you are at high risk, it’s best to completely remove the act from your lifestyle.