Diabetes is largely affected by your lifestyle, with many people are serious risk of developing this condition. There are some ways in which you can reduce your risk though, simply by making a few small lifestyle changes. Here are some easy amendments you can make to boost your health and lower your risk.
Get lean
Studies suggest that increasing your lean muscle mass with just a few weekly resistance training sessions could help to lower your insulin resistance. Exercise has long been considered a great way to fight the risks of developing diabetes, but for every 10 percent increase in muscle mass, your risk of diabetes drops by 12 percent. So, next time you’re planning on working out, try mixing up your cardio with a little weight training.
Increase your fibre intake
Fibre isn’t just good for your digestion – a research has discovered that a higher intake of cereal fibre can lower your risk of type 2 diabetes. Two more weekly servings could lower the risk by 11 percent – this is because fibre slows the flow of glucose in the blood, so you won’t get the sugar spikes after a meal. You can get dietary fibre from many sources, not just from whole grains, so try upping your intake of fruit and vegetables, too.
Lower your stress
Stress is common in today’s society and is associated with many mental and physical health problems. Your body reacts to stress by increasing your blood sugar and blood pressure. Over time your body becomes unable to regulate these levels efficiently, which is where stress can damage your health. Take time out each day to relax, do some deep breathing exercises and give your mind and body chance to calm itself.
Get plenty of sleep
Sleep affects a number of the body’s processes, from your weight control to your immune system. It also affects your blood sugar levels, as long-term sleep deprivation can increase your insulin resistance. The resulting fatigue also means that you are more likely to comfort eat, which can lead to weight gain. Make sure you get at least eight hours a night of quality sleep to reduce your risk of diabetes.
Omega 3s
Omega 3 fatty acids offer numerous health benefits, including protecting your body against type 2 diabetes. This is because Omega 3s make it easier for your body to burn off glucose and fat. Oily fish, nuts and seeds are all great sources of these health boosting fats.
Eat more nuts
Recent studies have found that a small portion of walnuts two or three times a week could significantly lower your risk of developing type 2 diabetes.
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