Prevent Type 2 Diabetes With These Important Lifestyle Changes

Type 2 diabetes is a chronic condition in which your body does not use insulin properly. In an effort to make enough insulin to maintain healthy blood glucose levels, your pancreas goes into overtime. Eventually your pancreas can’t meet the needs of your rising glucose levels and you develop Type 2 diabetes.

Some Type 2 diabetics are able to control their condition through diet and medication. This means that if you have Type 2 diabetes, you aren’t necessarily dependent on insulin injections, but you have to be extremely diligent about keeping your blood sugar in check. Uncontrolled, the damage diabetes can do to your body is devastating.

Prediabetes is a wake-up call

You may have been told your A1C, a test that measures your blood glucose over the past two to three months, is in the prediabetic range. If so, it’s time to take control. An estimated 70% of those who have been given a diagnosis of prediabetes go on to develop Type 2 diabetes. But it’s not a given that you’ll develop Type 2 diabetes, if you take control now.

Preventing chronic health conditions

At Anti-Fragility Health Clinic, your health is our top priority. We strive to educate you about and prevent many common, but avoidable, chronic conditions. These conditions impair your quality of life and prevent you from aging in a healthy manner. They can rob you of your freedom to come and go as you wish and gravely impair your mobility.

As the saying goes, an ounce of prevention is worth a pound of cure. You can prevent many conditions with simple lifestyle changes. The team at Anti-Fragility Health Clinic can get you started on living your best life today.

Lifestyle changes to prevent diabetes

You already know the drill; the key to healthy living is diet and exercise. You probably also believe some things are simply inevitable as you get older, like packing on a few pounds, slowing down, and feeling fatigued sooner than you used to.

Well, this just isn’t necessarily so. Now is the time to change up your routine so you’re living an active and independent life well into your golden years.

Here are some important steps you can take to prevent Type 2 diabetes from robbing you of the joys of life:

Kick refined sugars to the curb

Refined sugars and simple carbs offer nothing in the way of nutrition. These empty calories can also send you careening toward Type 2 diabetes. Your body can easily and rapidly process these foods, which causes a spike in blood sugar. This, in turn, causes a rise in insulin.

A steady diet of this type of junk food can throw your levels out of whack, and your imbalanced blood sugar will eventually become Type 2 diabetes. Cut back on processed foods and sugary treats. Opt instead for whole foods. An apple can help satisfy your sweet tooth while providing plenty of fiber to slow down your digestion, giving your body a chance to balance your blood sugar.

Cut down on carbs and unhealthy fats

It’s not necessary to cut carbs completely, nor must you be forced to give up your olive oil or avocados, but limit your intake of carbs to only complex, whole grains and only a few times per week. Avoid processed treats like muffins and bagels made from white flour. Enjoy healthy fats in moderation.

Exercise

Just 30 minutes per day, five times per week will help balance your blood sugar. In fact, studies show those with prediabetes can increase their insulin sensitivity (cells respond much more efficiently to insulin — a good thing) by over 50% by performing moderate-intensity exercise such as power walking or riding a bike.

Drop those extra pounds

Get yourself down to a healthy body mass index. Men and women with a BMI in the overweight or obese classification have a substantially greater risk for developing Type 2 diabetes. Start working toward the healthy range for your BMI and your risk for diabetes will drop with each and every pound.

For help with finding a diet you can maintain for life, talk to our team at Anti-Fragility Health.

Take control now

Remember that a diagnosis of a chronic condition like Type 2 diabetes is not a life sentence. Take steps now to prevent your numbers from going up. Get control of your life and your health.

For more information about preventing diabetes, schedule an appointment with the team at Anti-Fragility Health Clinic, serving Anaheim, California, and surrounding areas.

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