Tips to prevent diabetes
The interactions between the environment and genetics makes it difficult to identify a definite cause if type 2 diabetes. However, that doesn’t mean there are not ways to reduce your risk.
The Diabetes Intervention Accentuating Diet and Enhancing Metabolism (DIADEM,) [5] conducted a large, randomized clinical trial of people with type 2 diabetes in 2020, that suggests that weight loss and increased physical activity can prevent or reverse early type 2 diabetes.
The glucose levels in the blood returned to normal level in some cases and most participants experienced diabetes remission. The same review have been reported from multiple studies.
Here are some tips to help reduce the risk for type 2 diabetes.
Start an exercise program
Slowly add physical activities into your daily routine if possible. For example, take the stairs instead of elevators. You should also try going for a walk more often.
Once you are ready, you can start adding light weight training and other cardiovascular activities to your routine. Try to exercise 30 minutes each day.
Talk with your doctor before starting an exercise routine. They can help create a suitable plan that complements your needs and ability.
Create a balanced meal plan
Be more deliberate about what you eat. The easiest way to make nutrient-dense choices is by cooking your own meal.
Create a weekly meal plan that includes dishes for every meal. You might need to work with a nutritionist for this.
Choose nutrient-dense snacks
Stock up on anack options so you can keep your body fueled and energy levels high. Some balanced, easy-to-eat snacks include:
- Carrot stick and hummus
- Apples, clementines, and other fruits
- A handful of nut, watch out out for the size
- Air-popped popcorn, but skip adding lots of salt or butter
- Cheese and whole grain crackers.