Diabetes Notes

Knowing about your health is very important. Here gives you a tip or two about Diabetes

How to Prevent Type 2 Diabetes? – Part 4

Eating Habits

If you change your eating habits aiming to become healthier, losing weight will be much easier. Eating healthily and exercising well leads to weight loss. Keep in mind that health goals are meant for longer and healthier life and the fact that overweight people will lower the risk of diabetes by 70 percent by simply lowering 5 percent of their weight.

Do it slowly. “Diet” tends to fail because it is only short-term and has a “final” destination. Changing your personal lifestyle is for the best, as it gradually reduces foods that increase health risks. The body becomes more harmonious with healthy foods and you will begin to enjoy eating without extra flavor, processing, sugar, fat, and salt.



Diabetes Prevention Program (DPP)

The Diabetes Prevention Program (DPP) shows that those who lowered 5 to 7 percent body weight and exercises for half an hour daily for 5 days a week will be able to reduce the risk of developing diabetes by a total of 58 percent; This is in contrast to a 31 percent reduction in risk for those who rely solely on drugs and medical care. Whatever your body weight is, exercise is still an essential part of maintaining a healthy body. Excess body fat will inhibit the disruption and use of glucose that is important for energy. Just 30 minutes of exercise per day will boost our heart rate which is one of the most important ways to help us avoid diabetes and stay physically healthy.

  • Walk during lunch break. If you can walk half an hour long during each of your lunch breaks, 5 days a week, you will be able to stay fit and healthy.
  • Avoid the rush hour and bad traffic by exercising near the workplace after you clock out. Return a little late, more muscular, with less stress because the traffic will be smooth once you finish working out.
  • Have a dog? The dog makes exercise easier because it is your responsibility to take a dog out for a walk daily.
  • Walk to the nearby store instead of taking a car. Unless you have to carry something big and heavy, walk. You can walk with friends or family members while chatting. Converse while walking will make the trip more worthwhile.
  • Change the song on your iPod or MP3 player. Give yourself a reason to walk or run while listening to the music of choice.



Annual checkup

After 6 months to a year of new eating habits and exercise routine, go back to your doctor and conduct another test to see how your blood sugar levels improve.

Monitor your body condition closely with your doctor. Follow your doctor’s advice. After all, that’s what you’re paying them for.

If you need additional help, talk to a registered dietician who can help in developing a meal plan. Sometimes, searching up the internet for answers and information online isn’t good enough.



Updated: September 7, 2017 — 9:51 am
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