Content

• To step
• Part 1 of 3: Reduce the risk
• Part 2 of 3: Foods you should and shouldn't eat
• Part 3 of 3: Coping with type 2 diabetes
• Tips

There are many risk factors for developing diabetes, including weight, age, family history, activity level, and diet. Read this article to learn how to prevent or treat diabetes through lifestyle changes and medical procedures.

To step

Part 1 of 3: Reduce the risk

1. Stay at a healthy weight. Obesity is the greatest risk factor associated with type 2 diabetes. The more adipose tissue you have in your body, the more resistant your body becomes to insulin, the hormone that regulates blood sugar.
   • The distribution of fat on the body also plays a role in the development of high blood sugar. If you mainly store fat around your waist and stomach, you have a higher chance of developing diabetes than if you store fat in other places. Reduce belly fat through a healthy diet and exercise to reduce the risk.
2. Exercise regularly. Exercise helps convert glucose into energy, making body cells more sensitive to insulin and helping you maintain your weight. Whether you are heavy or light, exercise is always important.
   • Try to exercise moderately to vigorously for 30 minutes daily, at least 5 times a week. This can vary from walking to running, cycling, kickboxing and more.
3. Treat prediabetes immediately. If your blood sugar is higher than normal, but not yet high enough to be classified as diabetes, it is important to make lifestyle changes immediately to keep it from getting worse. Exercise regularly, eat less sugar, carbohydrates and fat and put on a healthier weight.
   • See your doctor regularly to develop a treatment plan and stay monitored to see if your condition improves.

Part 2 of 3: Foods you should and shouldn't eat

1. Eat cinnamon. One study found that people with type 2 diabetes who took a dose of cinnamon twice a day improved their hemoglobin A1C levels.
   • You can add cinnamon to your diet or take a supplement.
2. Less with alcohol and tobacco. Both substances increase the risk of type 2 diabetes if they are consumed a lot.
   • Alcohol can cause chronic inflammation of the pancreas, preventing it from secreting insulin.
   • Tobacco raises blood sugar and can eventually lead to insulin resistance.
3. Eat less sweets, animal products and processed carbohydrates. Instead, eat lots of vegetables, fruits, and whole grains.

Part 3 of 3: Coping with type 2 diabetes

1. Keep a close eye on your blood sugar. Ask your doctor how often you should do this. Depending on your treatment plan, your doctor will advise you to check your blood sugar daily or a few times a week.
2. Be aware of how, when and why your blood sugar fluctuates. Even if you are on a strict diet and don't eat a lot of sugar, your blood sugar can sometimes fluctuate unpredictably when you have diabetes.
   • Your blood sugar usually spikes within an hour or two of a meal.
   • Your blood sugar drops over time with physical exertion, as glucose is distributed from your blood to your cells.
   • A woman's menstrual cycle can also cause fluctuations in both hormones and blood sugar.
   • Almost all types of drugs affect blood sugar. Make sure to check with your doctor when you start on a new medication.
3. Eat healthy. There is no specific diet that can cure diabetes, but your diet should consist mainly of high-fiber, low-fat foods such as fruits, vegetables and whole grains. Eat less animal products, carbohydrates and sugar.
4. Move. People with type 2 diabetes should be active for about 30 minutes a day, every day of the week, and always talk to your doctor before starting any new exercise.
   • Find a form of exercise that you enjoy; then you can keep it up much easier.
5. Control stress. While some degree of stress cannot be avoided, chronic stress can lead to the release of hormones that interfere with insulin action.
   • Try to rule out stressful aspects in your life if you can, and deal with stress through relaxation exercises such as yoga and meditation.
   • Learn to manage your time better so that you have less stress caused by rushing to meet deadlines and be on time.
6. Ask your doctor whether it is necessary to start taking medication. Some people can control their diabetes with diet alone, while others need medication or insulin therapy.
   • Many doctors advise their patients to combine diabetes medications with lifestyle changes such as diet and exercise. In this way, the body's sensitivity to insulin improves.
   • You may need to use insulin injections to control blood sugar throughout the day. This can be done at home by the patient himself.
   • Make sure you discuss all the pros and cons with your doctor before starting a treatment method.

Tips

• Age, family history, and ancestry all affect your chances of developing diabetes. Especially older people and people of Hindustani, Black, Mediterranean or Asian descent are more likely to develop diabetes.
• Because more and more children are already overweight, children are now more likely than ever to develop diabetes. If you have young children, it is very important to let them eat healthy and to make sure that they are not overweight at an early age. Throw out all unhealthy foods and feed your kids vegetables, fruits, lean proteins, and whole grains.
• Type 2 diabetes cannot be cured, but it can be controlled through a healthy weight, regular exercise, healthy eating and monitoring your blood sugar levels, in addition to taking medications if prescribed.
• Women with type 2 diabetes should check with their doctor about how to adjust their treatment plan while pregnant.