As you might read previously on this article, there are several kinds of group that are vulnerable to type 2 diabetes, such as obese people, poor diet, lifestyle, family history, ethnic group (african-american, native american, latino, pacific islander, and asian american) and so on. If you are include on this risk factor you don’t have to be panic that someday diabetes might attack you. Because there are some ways that you can do to prevent or delay type 2 diabetes. The steps that helps are:
1. Maintain a healthy weight
Check your ideal weight using Body Mass Index Chart for adults. If you have extra pounds, losing weight can reduce the risk of developing diabetes.
2. Exercise regularly
Get your body moving regularly cuts the risk of your developing type 2 diabetes. Physical activities will raise your heart rate. Do moderate activities such as walk, cycle, basket shoot, dance, swimming, or cleaning the floor at least 2.5 hours a week. Or do a vigorous activity like running, hike, play soccer, or other sports at least 1¼ hours per week.
3. Eat a healthy foods
Eating plenty of vegetables, whole grains, and nuts can lower your risk of developing diabetes. While eating a lot of sugary, fast foods, processed red meat, and drinking soda drinks can increase your risk. The other things to do to cut your risk are:
– Eat a balanced diet that consist of whole grains, lean meat, and vegetables
– Limit saturated fat consumption
– Limit alcohol intake
– Limit calories to avoid gaining weight
– Cut off soft drinks, sugary foods, and junk food
– Eat smaller meals but more often to keep your sugar level.
4. Get prediabetes treatment
If your fasting blood sugar level are in the range of 100 mg/dL to 125 mg/dL, your risk of type 2 diabetes are increased.