How Can I Eat Healthily To Prevent Type 2 Diabetes?
Find out how eat healthily can help reduce the risk of Type 2 diabetes
Modern living with its unhealthy food and sometimes inactive lifestyle has led to a diabetes epidemic around the world. In the UK alone, over 3.9 million people have been diagnosed with diabetes, of which 90% have Type 2 diabetes.
Even though there is no cure for Type 2 diabetes, you can still manage your symptoms and find natural ways to feel better and healthier. Whether that’s making changes in your diet or managing stress and getting some exercise, you can find relief.
Read on to learn how you can manage Type 2 diabetes the natural way and live an active, happy life without severe symptoms and difficulties.
Type 2 diabetes occurs when the body loses its ability to produce insulin. Insulin is a hormone important for transforming the sugar we get from food into useful energy for the body, however, when the body loses its ability to produce enough insulin, this leads to a lot of unprocessed sugar in the blood, which is dangerous.
Another cause may be that your cells become resistant to insulin so the body is unable to process glucose and transport it to the cells. The pancreas then produces even more insulin to help the cells absorb glucose and over time, this overproduction leads to the pancreas losing its ability to make insulin altogether.
In both cases, the key to managing the disease is to manage insulin. One of the easiest ways to do that is to eat the right foods. This is the foundation of successful Type 2 diabetes management.
Some of the best foods to eat if you have diabetes include:
The foods to eliminate and try to avoid include all sugary foods and drinks, starchy vegetables (like potatoes) simple carbs (like bread, pasta, grains, and rice), fruits, and natural sweeteners like honey, agave, or maple syrup.
If you have diabetes, it’s likely you’ve experienced skin problems or dryness because your skin is not able to retain moisture. This makes its protective layers weaker which then leads to dryness and irritation.
Remember to also inspect your skin regularly to look for signs of distress such as dark spots, overly dry skin, itching, redness, and eczema. Read the labels on cosmetic and skincare products to make sure they’re suitable for people living with diabetes.
This is because many products contain harsh chemicals that can cause irritation or worsen an existing skin condition. Look for products that are specifically made for people living with diabetes, products that contain urea, or natural products with dry skin relief properties.
One of the main risk factors for Type 2 diabetes is obesity and an inactive lifestyle with no physical activity. This is why it’s important to implement some type of exercise into your day and give your body a boost of healthy energy.
Start by brisk walking, hiking, or taking long walks around your neighbourhood. You can also ride a bike, take the stairs, work out at home, or take up jogging. Consult your healthcare professional about the type of exercise best for your current health condition and fitness level.
On days when you’re not able to exercise, any light movement is still useful to maintain a level of fitness. You can do yoga, stretches, a short walk in a nearby park, or around the block.
When you have diabetes, you’ll need to check your blood sugar regularly to make sure it’s within the limits and targets set by your doctor. This could mean checking it at least once a day, but your healthcare team will tell you exactly how many times depending on your specific case.
Blood sugar levels go up and down throughout the day based on what you eat, so by checking, you can see if you need to get the levels down.
It’s important to not skip checking your blood sugar. Even if you’re sure you haven’t eaten something sugary or starchy, make it a habit to check your levels to make sure they’re optimal.
It’s not just about the physical side of things, all the chemical changes happening in your body can affect the severity of your condition and how easily you manage it.
One of the contributing factors is stress, which can cause a lot of issues for your body if you don’t manage it or try to reduce it. Modern living makes it challenging to get rid of stress completely, but you can do some activities to relax and wind down after a long day.
You could take up a new hobby, take a quiet walk in nature, or try meditating.
Unfortunately, there is still no cure for Type 2 diabetes but this doesn’t mean you can’t live a happy and fulfilled life! All you need to do is take advice from your healthcare team, listen to your body, and make some lifestyle changes.
You can still be an active and healthy person and find ways to manage your symptoms more naturally. If you are disciplined, follow your healthcare team’s instructions, and consume healthy low-glycaemic food, you can even reverse your diabetes or get into remission.
Though this doesn’t mean it’s cured, you should still keep your healthy habits and take care of your body and mind.
Despite not having a definitive Type 2 diabetes cure, you can still control your disease and reduce the severity of the symptoms. From making sure your diet is fresh and healthy to finding exercises that fit your lifestyle, living a quality life is possible with diabetes.
Just got diagnosed and feel overwhelmed? Start by reading all about diabetes, what it is, how you can manage it better, and what your treatment options are.
We’re here to help!