There seem to be many ways to increase your risk of type 2 diabetes. But, what can we do to lower the risks actively? These are five proven ways to reduce your risk of type 2 diabetes.
1. Drink Water, Mostly
You’ve heard it said that water is life. Not only is it good for you, but it also does not contain extra additives and sugars that other commercial drinks include.
Drinking sugary drinks regularly can increase the likelihood that you develop type 2 diabetes. So, it’s time to replace that juice box or can of soda with a glass of water. One study even shows evidence that water may lower insulin resistance, as well as insulin levels and fasting glucose levels.
2. No More Sugar and Refined Carbs
And as much as a doughnut may taste good, they aren’t good for you. Try excising all sugar and refined carbohydrates from your diet.
Those tasty treats translate into more sugar in your bloodstream. Once that happens, your body works overtime trying to balance out by making more insulin. This wear and tear could eventually lead to type 2 diabetes. Avoiding, or severely limiting, your intake of these types of foods could help lower your risk.
3. Lose Those Extra Pounds
Being overweight and obesity significantly increases your chances of developing type 2 diabetes.
Losing that extra weight will also help you lose the extra visceral fat. Having too much of this fat, mainly around the midsection and abdominal organs, promotes insulin resistance and inflammation. Both conditions increase the risk of diabetes.
4. Get Moving
And if you aren’t doing it already, start exercising regularly. It can lower your risk of diabetes. This is primarily because exercising increases your cells’ insulin sensitivity. High-intensity interval training, aerobics, and strength training seem to have the best impact on insulin resistance.
5. Stop Smoking
Lastly, quit smoking. There are so many health reasons why you should stop. Not only are you risking serious health complication in the long run. You are also increasing your chances of developing type 2 diabetes.
These ways to lower your risk of type 2 diabetes are smart health choice, and not just to lower your chances of diabetes. They will help you maintain all around good health, and help you avoid other serious help complications in the future.