According to the International Diabetes Federation, there were approximately 463 million adults aged between 20-79 years with diabetes worldwide in 2019. The data also revealed that this number is projected to reach 700 million by 2045.

Type II diabetes is considered to be the most common type of diabetes, accounting for almost 90% of cases. In this article, we will discuss some ways to avoid type II diabetes in late adulthood.

Understand What Type II Diabetes Is

Diabetes is a condition where the body can’t use insulin properly, or doesn’t produce enough of it. Insulin is essential for turning the food we eat into energy which is used by our cells. It helps glucose enter the cells, where it’s used for energy.

If you have type II diabetes, your body becomes resistant to the effects of insulin, which means that you don’t use it as effectively as you should. This leads to a buildup of glucose in the blood, which can have serious consequences for your health.

Eat a Healthy Diet

To avoid type II diabetes in late adulthood, it’s essential to eat a healthy, balanced diet. Your diet should include plenty of fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.

Try to limit your intake of processed foods, high-sugar drinks, and fast food. A healthy diet will help you maintain a healthy weight, which is essential for preventing type II diabetes.

Maintain a Healthy Weight

Obesity is one of the leading risk factors for type II diabetes. If you’re overweight, your body becomes less sensitive to insulin, which can lead to blood sugar levels that are higher than normal.

To maintain a healthy weight, it’s important to exercise regularly and eat a healthy diet. Aim for at least 150 minutes of moderate-intensity exercise per week and try to incorporate strength-training exercises into your routine as well.

Stay Active

Regular physical activity is essential for preventing type II diabetes. When you exercise, your body uses insulin more effectively, which helps to keep your blood sugar levels stable. Try to get at least 30 minutes of exercise most days of the week.

This can include activities such as walking, biking, swimming, or any other form of moderate-intensity exercise. If you’re not used to exercising, start slowly and build up gradually.

Quit Smoking

Smoking is a significant risk factor for type II diabetes. It increases insulin resistance and can lead to a buildup of fat around the waistline, which is associated with an increased risk of diabetes.

If you’re a smoker, quitting is one of the best things you can do to prevent type II diabetes. There are many resources available to help you quit smoking, including nicotine replacement therapy, counseling, and support groups. Talk to your doctor about what options might be best for you.

Manage Your Stress Levels

There’s a well-established link between stress and type II diabetes. When you’re under stress, your body releases hormones that can increase blood sugar levels. Over time, this can lead to insulin resistance and an increased risk of diabetes.

To manage your stress levels, try to practice relaxation techniques such as meditation, yoga, or deep breathing exercises. Try to make time for activities you enjoy, spend time with loved ones, and get adequate sleep.

Get Enough Sleep

Lack of sleep can significantly increase your risk of type II diabetes. When you don’t get enough sleep, your body produces less insulin, which can lead to high blood sugar levels.

It can also increase your appetite, which can lead to weight gain and further increase your risk of diabetes. Aim for at least 7-8 hours of sleep per night. Establish a regular sleep routine that includes going to bed and waking up at the same time each day.

Reduce Your Alcohol Intake

Excessive consumption of alcohol can significantly increase your risk of type II diabetes. It can lead to high blood sugar levels and insulin resistance, which can increase your risk of developing diabetes.

Try to limit your alcohol intake to no more than one drink per day if you’re a woman, or two drinks per day if you’re a man.

Regular Check-ups

Regular check-ups are an essential part of preventing type II diabetes. Your doctor can monitor your blood sugar levels and help you make lifestyle changes that can reduce your risk of developing diabetes.

If you’re at high risk of diabetes, your doctor may recommend that you undergo screening tests such as fasting blood glucose tests or A1C tests to monitor your blood sugar levels more closely.

Conclusion

Type II diabetes is a serious condition that can have significant consequences for your health if left untreated.

However, by making lifestyle changes such as eating a healthy diet, maintaining a healthy weight, staying active, quitting smoking, managing your stress levels, getting enough sleep, reducing your alcohol intake, and scheduling regular check-ups with your doctor, you can significantly reduce your risk of developing type II diabetes.