home

How could we improve it?

close
chevron
This article contains false or inaccurate information.
chevron

Please tell us what was incorrect.

wanring-icon
Please note that you do not need to fill this detail if it's inconvenient for you. Click Send My Opinion below to continue reading our site.
chevron
This article doesn't provide enough info.
chevron

Please tell us what was missing.

wanring-icon
Please note that you do not need to fill this detail if it's inconvenient for you. Click Send My Opinion below to continue reading our site.
chevron
Hmm... I have a question.
chevron

We’re unable to offer personal health advice, diagnosis, or treatment, but we welcome your feedback! Just type it in the box below.

wanring-icon
If you're facing a medical emergency, call your local emergency services immediately, or visit the nearest emergency room or urgent care center.

Or copy link

New

8 Lifestyle Changes to Lower Type 2 Diabetes Risk

8 Lifestyle Changes to Lower Type 2 Diabetes Risk

With proper diet and exercise, you can greatly reduce your risk of diabetes. And by managing blood sugar levels, we can help lower our risk of diabetes complications, such as kidney damage and cardiovascular disease.

Keeping your blood sugar levels at bay is important, not just for people with. After all, having blood sugar levels up the roof can lead to other illnesses such as obesity and heart ailments aside from diabetes.

So how can you reduce your risk of Type 2 Diabetes? Here’s how.

Management Tips to Lower Diabetes Risk

Exercise regularly

Whether you are 10 or 90 years old, exercising regularly can lower your blood sugar level and reduce your risk of diabetes.

This also increases insulin sensitivity, which means the cells in your body can better utilize its sugar.

Exercises should be aerobic with moderate intensity, such as walking, running, swimming, and dancing.

Manage your carbohydrates

Consuming too much carbohydrates, like rice and pasta, which break down into simple sugars that, over time, can lead to heart diseases, and other illnesses.

To counter such problems, it is best to control and manage your carbohydrate intake. It’s important to note, however, that low blood sugar levels also pose certain health risks.

Here are some tips to manage your carbohydrates:

  • cut down on bread and sugary drinks, choose eggs for breakfast and other low-carbohydrate food
  • consume vegetables and fruits for snacks instead of the usual bread as these contain natural sugars

Eat More Fiber

Fiber lowers blood cholesterol levels and naturally helps manage blood sugar.

According to the Institute of Medicine, the amount of fiber needed by men 50 years and younger is 38 grams and for women, 25 grams.

Meanwhile, for men 50 years and older, at least 30 grams of fiber is needed, and for women, 21 grams.

Aside from fruits and vegetables, some examples of foods rich in fiber include whole-grain products; peas, beans, and other legumes; and nuts and seeds.

Stay hydrated

It is well known that drinking at least 8 glasses of water is good for us. But aside from keeping us hydrated, drinking enough glasses of water a day not only helps you manage your blood sugar levels but also flushes away excess sugar through urination.

Take note, though, that non-caloric beverages are healthier options as compared to sweetened bottles of water. Also, forego the juices, the shakes, and the sodas as these contain lots of sugar.

Be mindful of what you eat

This is easier said than done, of course, especially when you are bombarded with an array of delectable dishes at a buffet table.

But simply being more conscious of what you eat can help you manage your blood sugar level and control your calorie intake.

As a helpful tip, when at a dinner party or at a buffet table, choose a small plate because this creates the illusion that your plate is full, and therefore, you have already eaten enough.

Other tips are weighing and measuring portions; checking the serving sizes and reading food labels: and even eating slowly.

Manage stress

Studies say that stress can increase blood sugar levels. To manage stress, exercises and relaxation techniques can help.

  • Get out of the city once in a while and immerse yourself in nature.
  • Read a good book.
  • Sleep and wake up early and free your mind of all worries and anxieties.
  • Do some yoga.
  • Hang out with your friends.
  • Watch movies or television with your family.
  • Take a warm bath or a shower.
  • Start a hobby and learn new things such as gardening, or collecting stamps.
  • Go on an adventure such as parasailing or spelunking.

Get enough sleep

Some experts say that getting more quality sleep can lead to lowered blood sugar levels.

But lacking sleep can contribute to Type 2 diabetes.

This is because insulin, the hormone that lowers blood sugar levels, becomes more sensitive at specific times of the day to people who get enough sleep.

To help you get that much-needed shut-eye, here are some tips:

  • sleep in a comfortable and cool environment
  • go to bed and wake up at the same times
  • avoid sleeping with your gadgets near you
  • keep your mind free from concerns
  • avoid looking at screens at least an hour before bedtime

Never skip breakfast

There is a reason why breakfast is the most important meal of the day.

After not eating for at least 8 to 12 hours because of sleep, your body needs food to balance blood sugar levels, and needs nutrients to keep your energy levels up, and breakfast – which helps you burn calories throughout the whole day – replenishes what is lost.

In addition, failing to eat breakfast can lead you to getting hungry soon enough and consuming foods that may be rich in sugar.

Key Takeaways

Naturally, blood sugar management takes a lot of hard work. But with perseverance and consistency, you can help yourself and others maintain your blood sugar at your desired level.

Learn more about diabetes, here.

health-tool-icon

BMI Calculator

Use this calculator to check your body mass index (BMI) and find out if you're at a healthy weight. You can also use this tool to check your child's BMI.

Male

Female

Hello Health Group does not provide medical advice, diagnosis or treatment.

Sources

Dietary fiber: Essential for a healthy diet https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 Accessed June 28, 2020

Closing America’s Fiber Intake Gap https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/ https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-management/art-20047963 Accessed June 28, 2020

American Diabetes Association https://www.diabetes.org/nutrition Accessed June 28, 2020

Manage Blood Sugar https://www.cdc.gov/diabetes/managing/manage-blood-sugar.html Accessed June 28, 2020

Diabetes management: How lifestyle, daily routine affect blood sugar https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-management/art-20047963

Picture of the author
Written by Excel Dyquiangco on May 05, 2020
Medically reviewed by Hello Doctor Medical Panel
x