Type 2 diabetes is a lifestyle disease that is rising rapidly across the world.

According to research by the World Health Organization (WHO), over 422 million people globally are living with diabetes, with an estimated 1.6 million deaths attributed to the disease annually. This makes it an epidemic of critical concern. However, there are many tiny adjustments in lifestyle you can adopt to protect yourself from this disease.

Exercise Regularly

Regular exercise is one of the key ways to reduce the risk of developing diabetes. You do not need to engage in high-intensity workouts to get the benefits.

Even low-intensity workouts such as walking, cycling or swimming can help to keep your body weight in check and reduce blood glucose levels. Aim for 30 minutes of moderate exercise at least five times a week to keep yourself healthy.

Reduce Your Carb Intake

High-carb diets can increase the risk of developing type 2 diabetes. This is because the body breaks down carbs into glucose, which is then absorbed into the bloodstream.

Over time, high glucose levels can damage the body’s cells and lead to the onset of diabetes. To reduce your carb intake, opt for complex carbs such as whole grains, beans, and vegetables instead of simple carbs like white bread, sugary drinks and processed foods.

Eat A Balanced Diet

In addition to reducing carb intake, it’s also important to eat a balanced diet to protect yourself from diabetes. A balanced diet should include a variety of fruits, vegetables, lean proteins, dairy products, and healthy fats.

Try to avoid foods high in saturated and trans fats, as these can increase your risk of diabetes and other health problems.

Avoid Smoking

Smoking is another lifestyle habit that can increase the risk of developing diabetes. According to research, smoking cigarettes can negatively impact the body’s ability to regulate blood sugar levels, leading to the onset of diabetes.

Additionally, smoking can also increase blood pressure and cause other health problems like heart disease and lung cancer. Quitting smoking is, therefore, one of the best ways to protect against type 2 diabetes.

Reduce Stress Levels

Stress is a common problem in today’s society, and it can have serious consequences for our health. Too much stress can lead to an increase in the hormone cortisol, which can negatively impact our blood sugar levels.

Over time, elevated cortisol levels can lead to the onset of diabetes. To reduce your stress levels, try activities like yoga, meditation or deep breathing exercises.

Get Enough Sleep

Sleep is essential for good health, and it’s also important for preventing diabetes. Poor sleep habits can lead to an increase in blood sugar levels, which can eventually lead to diabetes.

Therefore, it’s important to get enough sleep each night to keep your body healthy. Adults should aim for seven to eight hours of sleep each night for maximum benefits.

Watch Your Weight

Being overweight or obese is one of the primary risk factors for type 2 diabetes. Excess weight can lead to insulin resistance, which can ultimately result in the onset of diabetes.

To maintain a healthy weight, it’s important to eat a balanced diet and exercise regularly. Additionally, tracking your weight regularly can help you stay on track and make adjustments as needed.

Drink Alcohol in Moderation

Drinking alcohol excessively can increase the risk of developing diabetes. This is because alcohol can negatively impact the body’s ability to regulate blood sugar levels.

Additionally, excessive alcohol consumption can also increase the risk of other health problems like liver disease and high blood pressure. Therefore, it’s important to drink alcohol in moderation and consider alternative beverages like water or herbal tea.

Consume Enough Fiber

Dietary fiber is an essential nutrient that helps to regulate blood sugar levels and prevent diabetes. Fiber can be found in foods like fruits, vegetables, whole grains, and legumes.

Therefore, it’s important to consume enough fiber in your diet to promote optimal health. Aim for at least 25 grams of fiber per day to reap the benefits.

Conclusion

Diabetes is a serious and potentially life-threatening disease, but it is preventable with tiny adjustments in lifestyle.

By making simple changes such as exercising regularly, eating a balanced diet, quitting smoking, and getting enough sleep, you can significantly reduce your risk of developing type 2 diabetes. Additionally, reducing stress levels, watching your weight, drinking alcohol in moderation, and consuming enough fiber are also essential habits to adopt to protect yourself from this disease.