Type 2 diabetes is on the rise with many people being diagnosed every day. Did you know that well over 50% of cases of Type 2 diabetes can be actually be either delayed or prevented by taking more care in your every day life and making better more informed choices when it comes to your diet and exercise regime?

Type 2 diabetes occurs when the insulin-making cells in your body get exhausted and start to fail. Of course, family history, origin and age are factors which can contribute to you getting diabetes which are out of your control, but the good news is that there are things you can do NOW to take back control and help stop it in its tracks. Here’s how…

 

Keep your weight in check

 

If you are overweight, the cells in your body end up being less sensitive to the insulin that is released from your pancreas.

Things become risky when you have more fat cells than muscle cells, because insulin becomes less effective and glucose, which should either be stored in the muscles or used for energy, remains circulating in your blood with nowhere to go. Ensuring you exercise regularly and maintain your exercise pattern to keep your weight down is the best thing you can do for your body. Work with a trainer of a physician to understand the healthy weight bracket for you and aim to stay within it.

 

Limit red and processed meat

 

You might enjoy lots of beef or a juicy steak on a regular basis but it isn’t recommended to consume red and processed meats regularly. Red and processed meats contain high amounts of iron, sodium and nitrates, which in large doses inhibit insulin’s effectiveness and damage your cells, which produce insulin. Choose lean and clean protein sources like chicken, fish and tofu.

 

Try and incorporate whole grains where you can

 

Healthy, balanced diets, which are also rich in whole grains, can help to protect you against diabetes. Substances in whole grains make it more difficult for the digestive enzymes in your body to break down the starches into glucose. This leads to lower, slower increases in blood sugar and insulin and also lower cholesterol so no spikes in bloody sugar and excess glucose circulating around your body!

 

Cut out fizzy drinks and alcohol

Fizzy drinks and alcohol are full to the brim with sugar and other nasty chemicals. A can of coke contains 39g of sugar, which is more than your recommended daily allowance. Excess sugar is stored as fat by your body causing weight gain and creates a huge insulin spike when consumed. Alcohol can also be very rich in sugar and calories so limit your intake, it is also catabolic which means it can stop you burning fat.

 

It’s never too late to change your life. Start making changes to your diet, life and exercise regime today and increase your chances of preventing or delaying the onset of type 2 diabetes.

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