Type 2 diabetes is a chronic illness that prevents the body from properly utilizing its insulin. Although Type 1 diabetes is genetic, you can prevent Type 2 with lifestyle management. Take a look at how you can stay healthy and potentially protect yourself from this condition. 

4 Tips to Prevent Type 2 Diabetes

1. Eat More Plants and Healthy Fats

On top of their array of vital nutrients, plants have a lot of fiber. Dietary fiber slows the absorption of sugars, reducing blood sugar levels and stabilizing them. It also helps you to feel full since it takes longer to digest.

Unsaturated fats will improve cholesterol levels and protect cardiovascular health. Healthy fats are also filling and slow to digest, so they can assist in weight loss. Limit your consumption of meat and dairy products, which contain more unhealthy saturated fats, and eat more nuts, seeds, and avocados. 

2. Cut Refined Carbohydrates and Control Portions

Added sugars and other refined carbohydrates can cause your blood sugar to soar, triggering an insulin response. If this happens often, it can lead to the development of diabetes. Choose healthy replacements like wheat bread instead of white, oatmeal instead of processed cereals, and sweet potatoes instead of russets.

Eating too much in one sitting is another way to spike your blood sugar. To limit portion sizes, use a smaller dish and put the utensil down in between bites to focus on thoroughly chewing. Eating several small meals and limiting their size can help stabilize blood sugar levels throughout the day.

3. Exercise Regularly

Physical activity not only promotes weight loss, but it can also lower blood sugar while improving your insulin sensitivity. It can safeguard your health against a host of chronic illnesses. A general rule is to aim for at least 30 minutes of exercise at least five days per week. Even light activity can improve your health. If you have a sedentary job, take a break from sitting every 30 to 60 minutes to walk around and increase blood flow.

4. Drink Plenty of Water

Sugary beverages like sodas and fruit juices will increase your blood sugar. Sticking to water will help you stay hydrated without the extra calories and added sugars. It will also help you avoid dehydration during strenuous activities. 

If you’re looking for a doctor to test for or aid in the management of diabetes, schedule an appointment with Dumas Family Practice in Moore County, TX. From routine care to chronic illnesses, they use a holistic approach to treat each individual. As a family-owned and -operated office, they provide compassionate care for patients of all ages. Visit them online to learn more about their practice, and call them at (806) 935-9005 with any questions.