Prevent Type 2 Diabetes

Type 2 diabetes is largely preventable – here is how to avoid getting the disease

Living with type 2 diabetes can disrupt your everyday life – you must always be vigilant. You must be watchful of what you eat and need to check your blood sugar levels a few times each day. Type 2 diabetes also causes an array of serious health complications which include heart and blood vessel disease, amputation, blindness, and kidney disease. You will be diagnosed with type 2 diabetes if your blood sugar (glucose) levels are chronically high. This happens when your cells become resistant to the hormone insulin. It is insulin’s job to move glucose out of your bloodstream and into your cells. When you have type 2 diabetes, your cells do not respond well to insulin and the glucose does not get delivered to your cells, instead it builds up in your bloodstream. Luckily there is a lot you can do to stop the onset of this disease. Making some lifestyle changes can prevent diabetes even if you are genetically predisposed to the disease. Some risk factors are within your control.

Here are four lifestyle changes you can make to prevent diabetes:

1. Control your weight

By far, the biggest culprit in developing diabetes is obesity. Being overweight raises your chances of developing diabetes sevenfold. People in one large study reduced their risk of developing diabetes by almost 60% after losing approximately 7% of their body weight. The American Diabetes Association recommends losing at least 7% to 10% of your body weight. Talk to your doctor about the healthy way to lose weight.

2. Move

Regular physical activity can help you lose weight. Your body will use more glucose when you’re active and this will lower your blood sugar levels. Being active will also increase your cells’ sensitivity to insulin.

• • • Exercise

You don’t have to exercise to the point of exhaustion, you just need to get your heart pumping. It is best to do aerobic exercises, like running, swimming, or dancing. Studies have shown that taking a brisk walk for about 30 minutes each day reduces the risk of developing diabetes by 30%.

• • • Don’t sit still for too long

Interrupt long sedentary stretches by taking a stroll through the garden, hanging up the washing or sweeping the floor. Try to move around every 30 minutes. You can put an alarm on your phone to remind you to get up and move.

Watching lots of television can be especially damaging. Every two hours you spend watching TV instead of pursuing something more active increases the chances of developing diabetes by 20%. People who spend lots of time watching TV are also more likely to binge eat and become obese.

3. Change what you eat

Eat more fibre:

Whole grains, fruit, vegetables, and beans are rich in fibre. Fibre-rich foods promote weight loss and lower the risk of diabetes.

The benefits of fibre include:

• • • • • Slowing the absorption of sugars and lowering blood sugar levels
        • Interfering with the absorption of dietary fat and cholesterol
        • Helping you eat less because fibre-rich foods are more filling and energy-rich.

On the other hand, eating lots of processed foods can lead to diabetes. Examples of processed food include:

• • • • • White bread
        • White rice
        • Mashed potatoes
        • Donuts

Learn more about foods diabetics should not eat…

Eat more healthy fats:

There are different kinds of fats. Some can help you ward off diabetes while others can urge diabetes development. You want to eat monounsaturated and polyunsaturated fats (unsaturated fats). Sources of unsaturated fats include liquid vegetable oils, nuts, seeds, and fatty fish.

Some harmful fats are found in margarine, fried foods at fast-food restaurants and products that listed “partially hydrogenated vegetable oil” as an ingredient on the label.

Learn more about eating habits to fight diabetes…

4. Stop smoking

Some studies found that smoking increases your chances of diabetes by 50%. A review of studies in the 2019 issue of Diabetology & Metabolic Syndrome suggests that cigarette smoking was the main cause of the development of diabetes in at least 25 million cases worldwide.

Takeaway

You can ward off type 2 diabetes simply by changing some habits. The best way to do so is to control your weight as obesity is the largest risk factor. Eating lots of fibre-rich foods can help you feel full for longer. Fibre also slows down the absorption of sugar. If you can include some exercise in your daily routine, you’d also lower your chances of getting diabetes.

Natural solutions for diabetes

For a very simple and easy-to-follow menu plan, download the new and free Diabetic e-book from the Manna website. Take the Manna Blood Sugar Support supplement with each meal to help control blood sugar levels, cravings and appetite. It gels with the food we eat, and slow releases the sugar into the bloodstream. This allows the body to use it for sustained energy over a longer period of time. It also helps to eliminate blood sugar spikes and crashes, which means we don’t get hungry so easily and don’t constantly feel tired. Manna Blood Sugar Support is 100% organic & natural and works in a unique way by slowing down the absorption of glucose from the food you eat by up to 43%. In other words, Manna Blood Sugar Support reduces the GI of the food you eat by up to 43%.

Benefits of Manna Blood Sugar Support

• Helps to maintain even blood sugar levels.
• Keep you more satisfied after a meal, which means that the same meal can take you much further and cause you to eat less, which can help with natural weight loss.
• Helps to control cravings.
• Helping to keep energy levels constant.
• Even blood sugar levels can help to prevent diabetic health complications.

Manna Blood Sugar Support is available at: