Content

• To step
• Part 1 of 3: Developing healthy eating habits
• Part 2 of 3: Adjusting your lifestyle
• Part 3 of 3: Understanding diabetes
• Tips
• Warnings
• Necessities

In recent years, the number of cases of type 2 diabetes has skyrocketed - so much so that it is now considered an epidemic in the Western world. Type 2 diabetes used to be a fairly mild and rare ailment that afflicted the elderly of days, but today it has become a chronic disease. This type of diabetes affects people of all ages, races and backgrounds and is one of the leading causes of premature death in many countries. Every ten seconds someone in the world dies of type 2 diabetes. Fortunately, there is an excellent way to prevent this form of diabetes: adopt and maintain a healthy lifestyle. .

To step

Part 1 of 3: Developing healthy eating habits

1. Understand the link between diet and diabetes. Excessive consumption of foods that contain a lot of sugar and / or cholesterol increases the risk of prediabetes and the development of type 2 diabetes. ) and reduce the risk of type 2 diabetes.
2. Eat more fruits and vegetables. Try to eat seven to nine servings of fruit daily. While frozen and dried fruits and vegetables also have benefits, you should choose fresh, in-season produce - these have the highest nutritional values. Try to limit the intake of canned vegetables as they contain more salt.
3. Choose fruits and vegetables of different colors. A deeper color generally means that it contains more nutrients. It is therefore best to eat a variety of different fruits and vegetables, in as many different colors as possible. For example, focus on:
   • Dark green vegetables, such as: broccoli, spinach, kale and Brussels sprouts.
   • Orange vegetables, such as: carrots, sweet potatoes, squash and winter squash.
   • Red fruits and vegetables, such as: strawberries, raspberries, beets and radishes.
   • Yellow products, such as: pumps, mango and pineapple.
4. Eat complex carbohydrates. Skip the pastries, pie, chips, and other processed carbohydrates. Instead, opt for healthy carbohydrates, such as those found in fruits, vegetables, whole grains and fresh bread. Choose options that are high in fiber; fiber has been shown to lower blood sugar by acting as a "mop". They slow down the digestive process and the speed at which glucose enters the bloodstream.
   • Eat legumes such as kidney beans, split peas, lentils, black beans, plover beans, and chickpeas.
   • Choose whole grains, brown rice, whole grain breakfast cereals and whole grain pasta.
   • Opt for whole grain bread products such as bagels, pita bread and tortillas.
5. Limit how much sugar you drink. Sugary drinks, such as soda and "juices" that don't contain much juice are great sources of excess sugars and empty calories. Try to quench your thirst with water as much as possible. If you are concerned about the quality of the water, purchase a filter. If you are used to drinking sugary drinks, your body will crave sweet drinks until you get rid of the habit.
   • Soft drinks, fruit juices, fruit drinks, flavored water, flavored water, energy drinks, etc. - all are sources of invisible sugar that your body doesn't need. Rather, leave these drinks alone and only drink them as a treat. Rather rely on water and milk.
   • If you're tired of flat tap water, opt for sparkling mineral water and club soda. A few drops of freshly squeezed orange juice or a lemon is enough to give these drinks a nice taste.
   • You can also enjoy coffee and unsweetened tea in moderation.
6. Don't snack on sugars and refined carbohydrates. Refined carbohydrates, such as white flour products, immediately convert into sugar when you consume them. Sugar hides in many snacks. Some are self-explanatory, such as pastries, cakes, sweets and chocolate; others are less obvious, such as those in fruit bars and sweetened yogurt. Sugar is cheap, satisfies cravings, and gives a quick boost to the afternoon dip. Don't take too much sugar, or reach for it when you need a boost.
   • Be aware that sugar can also "hide" in products where you don't expect them, such as in your breakfast cereal. Choose breakfast cereals that contain less sugar and are one hundred percent whole grain. You can also replace your high-sugar grains with oatmeal, amaranth, or other whole-grain options. Try making your own muesli. Read the ingredients on the packaging of all products before purchasing.
7. Stock up on healthy snacks. Replace sugary snacks with fruits, vegetables, nuts and other healthy foods. Fresh seasonal fruit can satisfy the sweet appetite. Salted nuts can replace salty snacks such as crisps and also contain nutrients such as fiber, healthy fats and proteins.
8. Eat healthier fats. That all fat is bad for you is a common misunderstanding. Fried fast food is bad for you, of course. But salmon and nuts, for example, are also high in fat, but that fat offers a lot of healthy benefits. Avocado is also a product that contains a lot of healthy fat. It is much more important to avoid processed fats, trans fats, (partly) saturated fats and vegetable fats where possible, instead of cutting fat completely from your diet.
9. Save treats for special occasions. It may seem like a punishment not to eat sugar for the rest of your life. That is why it is not bad at all to indulge in such products from time to time, without immediately throwing all your healthy eating habits overboard. You may even find that you like the sweets even better if you only eat them on special occasions.
10. Try not to think of your eating habits as "diet". "Diets" tend to fail because they are temporary and have an "end point". Try to think of your new eating habits as changing your eating habits, not as a temporary diet. This will help you maintain the new habits without too much effort. You may also find that you lose weight, without having to put in a lot of effort, and without it being very stressful.
    • Remember, the goal of staying healthy is lifelong. Also remember that extremely overweight people can already reduce the risk of diabetes by 70% if they lose just 5% of their total weight.
11. Try to eat less in the evening. If you are prediabetic, you should also eat less before going to sleep - at least do not eat things that contain a lot of protein. Also, try not to drink any drinks other than water, and avoid alcoholic, caffeinated, and sugary drinks.
    • If you're still hungry after dinner, try eating snacks that are low in calories and carbohydrates and will have less of an impact on your blood sugar. Think about:
      • Sticks of celery
      • Baby carrots
      • Pepper slices
      • A handful of cranberries
      • Four almonds (or similar nuts)
      • A bowl of popcorn
12. Don't become an emotional eater. Try to distinguish between eating as an emotional response and eating to satisfy actual hunger. Physical hunger can be satisfied with almost any food, while emotional hunger usually manifests itself in a craving for one particular food.
    • Consider hiring a psychologist or dietitian if you don't think you can get rid of the emotional eating yourself.
13. Eat more slowly to avoid overeating. It takes about twenty minutes for your stomach to get the signal from the brain that it is full. In the meantime, you can start eating too much: much more than you actually need.

Part 2 of 3: Adjusting your lifestyle

1. Use exercise to lose weight. The Diabetes Prevention Program (DPP) has shown that people who lost about 5 to 7% of body weight and exercised for half an hour five days a week reduced the risk of diabetes by 58%. No matter how much or little you weigh, exercise is extremely important to staying healthy. Excess body fat prevents the breakdown of glucose, which is necessary for energy. Even half an hour of exercise a day can help you prevent diabetes and maintain a healthy body weight.
2. Take a walk during your lunch hour. If you don't think you have time to exercise, try walking for half an hour five days a week during your lunch break. This can be a way to add exercise to your routine.
3. Sports after work. You can avoid rush hour by hitting the gym after work, or by taking a brisk walk 45-60 minutes after work. You may come home a little later as a result, but you will feel more relaxed - after all, you have already worked out, and you have avoided the stress of the traffic jam.
4. Take the dog for a walk. Dogs make it easier to exercise and are a responsibility that obliges you to go out. If you don't have a dog (or don't want one), offer to walk the neighbor's dog.
5. Walk to the shops instead of driving. Unless you have to lift heavy bags, you can certainly walk to the store.Bring a friend or family member to keep you company; chatting while walking makes the walk seem shorter.
6. Listen to music while exercising. Put your favorite, cheerful music on your iPod or MP3 player. You can even put together a playlist that mimics your workout, with a slow "warm up", half an hour of uptempo (running) running music, and then a 3-4 minute "cool-down". Let your playlist last X minutes so that you know exactly when you have exercised enough.
7. Limit the stress. Stress is associated with high glucose levels that can cause diabetes. This is because when your body recognizes that you are stressed, it puts itself into fight-or-flight mode which messes up the hormone balance. This hormone fluctuation also increases the chance that you will gain weight. To reduce stress, you should:
   • Identify why you are stressed. Finding out why you are stressed will help you address and limit those stressors.
   • Learn to say no. Taking too much on your fork can increase stress. Know where your limits are and learn to say no. Also learn to ask for help if you need it.
   • Express your emotions. Sometimes talking to someone about your stress can reduce your stress. They can also view the situation as an outsider, and help you find a solution.
   • Manage your time properly. Learn to prioritize and see when certain things may take a while. Try to estimate how long you will spend on each task, and try to organize your day according to those expectations.
8. Get plenty of sleep. Adults need at least six, but preferably at least seven hours of sleep. That's how long the body needs to recover, so that all nerves and other systems can calm down. Getting enough sleep is essential for maintaining blood sugar and blood pressure - both are related to diabetes.
   • If you can't sleep at night, try reducing your "screen time" before bed. Try to sleep in a dark room, possibly with a sound machine. Also limit the amount of caffeine you drink during the day.
   • Ask your doctor about medicinal or herbal remedies that can help you sleep better.

Part 3 of 3: Understanding diabetes

1. Differentiate between the different types of diabetes. Diabetes affects the way blood sugar (glucose) is processed in your body. Glucose is an essential source of energy and is present in the bloodstream after digestion. Normally produced by the pancreas, insulin works the glucose out of the blood and transports it to the liver cells, muscles and fat. There, the glucose is converted into usable energy for the body. Diabates is divided into Type 1, Type 2, and Gestational Diabetes.
   • Type 1 Diabetes: This condition destroys more than 90% of the insulin-producing cells of the pancreas. This causes the pancreas to (almost) stop producing insulin. Type 1 diabetes usually occurs before the age of 30 and can be related to environmental factors and hereditary predisposition.
   • Type 2 Diabetes: The pancreas continues to make insulin (sometimes more than ever), but the body develops resistance to the insulin. As a result, the sugar level always remains too high, and the insulin is not absorbed properly. This type of diabetes can also occur in children and teenagers, but usually occurs after the age of 30. The older you get, the greater the risk of this form of diabetes.
   • Gestational diabetes. This type of diabetes develops in some pregnant women. If this condition is not detected or treated, it can have serious side effects: the mother and the unborn child could be injured. If you have had gestational diabetes you run a higher risk of developing type 2 diabetes later in life.
2. Know the dangers of type 2 diabetes. Understanding how diabetes can disrupt your life can motivate you to make the necessary diet and lifestyle adjustments. Some complications from type 2 diabetes can be quite serious. Possible complications include:
   • Reduced blood flow to the skin and nerves
   • Greasy substances or blood clots that block blood vessels (arteriosclerosis)
   • Heart failure or stroke
   • Permanently poor eyesight
   • Kidney failure
   • Nerve damage
   • Inflammation, infection, and skin damage
   • Angina pectoris
3. Know the risk factors you can control. You are in control of some of the factors that increase the risk of diabetes. Such risk factors include:
   • Obesity: Based on body mass index, a BMI over 29 increases the risk of diabetes by up to 25%, and losing weight can drastically reduce this risk.
   • A diagnosis of heart disease or high cholesterol: Cardiovascular risks include high blood pressure, low HDL cholesterol and high LDL cholesterol. Research has shown that one in four Europeans suffering from these risk factors was also prediabetic. Proper diet and exercise can help reduce the risk of heart failure and high cholesterol.
   • Eating lots of sugar, cholesterol, and processed foods: Your diet is closely related to diabetes. Focus on healthier foods.
   • Irregular Or No Exercise: Exercising less than three times a week increases the risk of diabetes. Try to add physical activity to your daily routine.
4. Recognize the risk factors that are beyond your control. There are also risk factors that you cannot control. However, making yourself aware of these factors can help you assess your risk of developing the disease. Risk factors include:
   • Older than 45 are: Know that pre-menopausal women have the support of estrogen. Estrogen helps to clear up fatty acids that cause insulin resistance, and allows the insulin to absorb the glucose more quickly
   • Having a parent, sibling, or other family member who has type 2 diabetes: This may indicate that you have a genetic predisposition to diabetes.
   • Have had gestational diabetes: Almost 40% of women who have had gestational diabetes are at an increased risk of later contracting type 2 diabetes.
   • Being born with a low birth weight: Low birth weight increases the risk of diabetes by 23% for babies under 5.5 pounds, and by 76% for babies under 5 pounds. .
5. Act in a timely manner. High blood sugar can be corrected before any permanent damage is done. If you have the risk factors associated with diabetes, it is important to get your blood or urine tested regularly. You must also respond by adjusting the risk factors that you have in your own hands. If the tests reveal that you are prediabetic, you are at an increased risk of developing type 2 diabetes in the future. Such a diagnosis can be frightening, but see it mainly as a motivation to regain your health. Lifestyle modifications can slow, reverse, or even prevent type 2 diabetes.
   • Prediabetes is when your blood glucose is higher than normal. Prediabetes is a precursor to diabetes and indicates that the body is already having more trouble processing insulin.
   • Prediabetes is reversible. If you ignore the warning signs, the American Diabetes Association warns that the chances of contracting type 2 diabetes within ten years are close to 100%.
   • The CDC recommends that anyone over the age of 45 get tested if they are also overweight.
6. Get tested again. Return to get tested after six months if you have done your best to make changes to your diet and lifestyle. The doctor can show you how your blood sugar has changed.
   • Always keep in touch with your doctor. Follow the doctor's advice.
   • If you need help, get the help of a dietitian. He / she can help you put together a good diet.

Tips

• If you are at an increased risk of diabetes, get your blood and urine tested regularly. Set automatic reminders on your phone or computer so you don't forget appointments.
• Research in the Netherlands has shown that people who eat a lot of potatoes, vegetables, fish and legumes have a lower risk of diabetes.
• Breast-fed babies are less at risk of type 1 diabetes than bottle-fed babies.

Warnings

• Untreated diabetes can lead to heart disease, which in turn can be fatal. If you find out you have risk factors for diabetes, or research reveals prediabetes, make the healthier lifestyle adjustments to reverse the condition and avoid a diagnosis of diabetes.
• Always consult your doctor before making any drastic diet and lifestyle changes. This way you can be sure that the adjustments are safe.

Necessities

• Healthy food choices
• Good cookbooks to get inspiration from