Tips to preventing Diabetes Type 2

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Diabetes type 2 is a debilitating disease that is quite prevalent, around 9.4% Americans have diabetes type 2, there are many living with Prediabetes and millions who never get diagnosed. Type 1 diabetes cannot be prevented because the body doesn’t make any insulin, but around 60% cases of type 2 diabetes are preventable. Type 2 diabetes is characterized by the pancreatic cells not producing enough insulin to meed the body requirements or an insulin resistance is created in the body and insulin doesn’t work effectively. Insulin is a hormone that makes the glucose in blood stream available to the cells for energy production.

The increased glucose or commonly known as “blood sugar” can affect many organs and systems of the body, it can adversely effect the cardiovascular system, the kidneys, body extremities and the eyes. Diabetes type 2 used to appear in people over the age of 40, but sadly this disease is now appearing in teenagers and even in young children. Though, type 2 diabetes can be inherited, it can largely be prevented by making healthy lifestyle changes and not eating processed and refined carbohydrates.

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The quickly absorbing refined carbs give surplus glucose to the blood stream and the pancreatic cells go into an overdrive of producing insulin to regulate it, finally the cells stop responding to insulin and the insulin producing cells exhaust, too. This insulin resistance is largely responsible for lifestyle-related onset of Prediabetes and diabetes. Other factors that play a major role are lack of exercise, being overweight, smoking and alcohol. If you lower the risk of diabetes, you can lower the risk of heart disease, diabetes being one of the causes of heart disease and kidney failure.

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In order to prevent diabetes type 2, you have to control your weight, being overweight puts at risk of developing diabetes seven folds than someone with a healthy weight. Being obese puts you 40 times at higher risk of developing it. It is very important to do exercise 30 minutes everyday at least five times a week. Brisk walk for 30 minutes everyday can cut the risk of diabetes type 2 in women up to 30% and it can greatly reduce the risk of breast cancer, as well. Diet rich in refined carbs increases the risk of diabetes; eat whole grains, avoid cereals, baked goods, or any food with high glycemic index.

Similarly, quit drinking sugary and fizzy drinks, stop adding sugar into your coffee, diet sodas are not a healthy replacement, either.