Diabetes is a chronic disease which can affect anyone at any time. With diabetes, the body is unable to create enough insulin (hormone that helps glucose get into cells) or use it effectively. This causes the accumulation of sugars which may seriously damage the body.
Type 2 diabetes develops when the body becomes resistant to insulin or when the pancreas does not produce enough insulin. It is highly influenced by lifestyle and environmental factors. Here are some habits that you can practice to help prevent type 2 diabetes.
- Keep an eye on your weight
Maintaining an ideal weight and avoiding being obese or overweight increases your chances of preventing type 2 diabetes. According to The Nutrition Source based at Harvard T. H. Chan School of Public Health’s Department of Nutrition, obese people are 20-40 times more likely to develop diabetes than those with normal body weight. Excess body fat especially if placed around the belly “can increase the body’s resistance to the hormone insulin”, according to the BetterHealth channel.
- Exercise, exercise, exercise!
Living a sedentary lifestyle with little to no physical activity promotes type 2 diabetes. According to The Nutrition Source, when you work out your muscles harder and more often, it makes the muscles use glucose and insulin more effectively. Brisk walking for 30 minutes everyday slashes diabetes risk by 30 percent. Daily exercise also helps in weight management.
- Healthy Living
Clean and healthy eating reduces risk of developing type 2 diabetes and obesity. According to the American Diabetes Association, choose a diet that is nutritious with a moderate number of calories per serving. The Nutrition Source encourages consumption of whole grains, non-sugary beverages, poultry, and fish. A simple tip is to fill your plate with greens, which supplies your body with essential vitamins, minerals, and phytochemicals and help keeps you full.
- Daily dose of Vitamin D
Vitamin D deficiency may increase risk of diabetes. According to a study conducted by a team of scientists from Harvard and Tufts, Vitamin D helps improve function of beta cells in the pancreas. Since these beta cells produce insulin, having sufficient levels of Vitamin D may have an indirect role in preventing type 2 diabetes. Getting a healthy amount of sun exposure and taking Vitamin D supplements may help you meet your daily Vitamin D needs.
Studies have also shown that a supplementation of 2000IU for type 2 diabetes patients resulted in improved insulin levels, glycemic control and lower risk for diabetic complications.
Help reduce the risk of developing diabetes by achieving a healthier lifestyle through these 4 simple ways. Do your body a favor and start taking care of your health today!
Reference:
Mitri, J., Dawson-Hughes, B., Hu, F., & Pittas, A. (2011). Effects of vitamin D and calcium supplementation on pancreatic ? cell function, insulin sensitivity, and glycemia in adults at high risk of diabetes: the Calcium and Vitamin D for Diabetes Mellitus (CaDDM) randomized controlled trial. The American Journal of Clinical Nutrition, 94(2), 486-494. Retrieved May 28, 2018 from Oxford Academic database.
Al-Shahwan MA, Al-Othman AM, Al-Daghri NM, Sabico SB. Effects of 12-month, 2000IU/day vitamin D supplementation on treatment naïve and vitamin D deficient Saudi type 2 diabetic patients. Saudi Med J. 2015 Dec;36(12):1432-8. doi: 10.15537/smj.2015.12.12923. PMID: 26620985; PMCID: PMC4707399.
