The latest research findings suggest that many individuals could be pre-diabetic for up to 10 years, and that individuals over the age of 40 years are more prone to be diagnosed with Type 2 diabetes. However, there are a number of lifestyle changes that individuals can make to reduce the risk of Type 2 diabetes, and that will obviously have other lifestyle benefits. Diabetes is irreversible and happens when excess glucose or sugar accumulates in your blood, either due to a lack of insulin or because the insulin produced simply stops working properly.
1) Get some exercise
It has been proven that increasing your exercise regime can seriously reduce the risk of diabetes. It is suggested that you should try and exercise for at least 45 minutes at least 5 times per week. The exercise should be vigorous enough to work up a healthy sweat, and can include a good brisk walk, jogging, running and even cycling. Try to fit as many of the activity sessions you can during the workweek, and then on weekends you should get in a couple of longer workouts that really work up a sweat.
2) Cut down on the refined carbohydrates
When eating a high refined carbohydrate diet, this increases insulin resistance and can lead to obesity. A good diet that cuts back on the refined carbohydrates will reduce the risk of being diagnosed with diabetes significantly. Refined carbohydrates are usually found in things such as pastries, biscuits and cakes.
3) Stop smoking
Smokers, even casual smokers, have a higher risk profile of being diagnosed with diabetes, and so obviously your best bet is simply to quit immediately. Smoking raises the risk of a number of other health related issues, so if you make just one lifestyle change, quitting your smoking habit would be the best option.
4) Lose some weight
Studies have shown that by losing just 10% of your body weight, you can improve your insulin resistance levels and lower raised blood sugars. The heftier your are, the more at risk you are of being diagnosed with diabetes.
5) Home based treatments
You do not have to follow a completely medical path to reduce your risk of diabetes. Some studies have shown that the intake of cinnamon can improve the efficiency of insulin in helping the body metabolize sugar.
Cinnamon can now be found in a number of health shops and is usually found in the form of supplements.
It is important to assess your risk factors and to determine whether you may fall within the high risk category of potential diabetes sufferers. It does not hurt to make a number of these lifestyle changes and reduce the risk of being diagnosed with Type 2 diabetes.
Many of the lifestyle changes will also work wonders for your overall well being, so even if you are not at risk of diabetes, the lifestyle changes can be of benefit to you.