Seeing how important it is to overcome the chances of diabetes early in life, we brought some tips that can help you to fight back the early onset of diabetes.
1. Maximize your insulin potential.
It’s well-known that at the centre of the storm of the steady onset of prediabetes is insulin resistance the body’s inability, due to excess weight and genetic risk factors, to effectively use the insulin that it makes. Along with insulin resistance, a person with prediabetes has an ever-so-slowly dwindling supply of insulin. Research shows that both insulin resistance and decreased insulin-making capacity start well before the diagnosis of prediabetes and years before the onset of type 2.
The key to treating prediabetes is to put insulin resistance in reverse and maximize your body’s insulin sensitivity by losing or maintaining a healthy weight and being active. Studies have shown that just 30 minutes of daily activity and losing 5–7 per cent of body weight can decrease the risk of developing type 2 diabetes by 60 per cent.
2. Fill up on high-fibre foods.
To eat enough fibre upward of 25 grams a day you have to eat fibre-rich whole grains, beans, legumes, fruits, and vegetables. But most people don’t get nearly enough fibre. Think about how you can include more fibre in your diet. Increase all types of dietary fibre, such as wheat flour, oats, barley, beans, legumes, and bananas. Fibre can help lower blood sugar, and some forms contain resistant starch that has been shown to improve insulin sensitivity.
3. Mix and match resistance and aerobic exercises.
Resistance training means contracting your muscles against an opposing force by generating resistance. The goal? To make your muscles stronger and fight muscle loss from ageing. The push for resistance training for people with prediabetes aims to improve insulin sensitivity and, in turn, lower blood sugar levels. Couple resistance training two or three times a week with regular aerobic activity about 30 minutes of aerobic activity seven days a week is ideal. This decreases insulin resistance, lowers blood pressure, and improves cholesterol more than resistance training alone.
4. Seek support.
It can be overwhelming and difficult to change your lifestyle. You need support from family members, friends, coworkers, and other people who might be going through similar challenges. Do any of these people need to take the same actions you do? Perhaps you can partner up with someone for success.
Is there a group of people striving to live a healthier lifestyle at your place of worship or at work? You can find diabetes programs at your neighbourhood community centres, or online.