Why is Diabetes a cause for concern?
The prevalence of type 2 diabetes, often known as adult-onset diabetes, is on the rise in the US. Even teens and young people, who until recently appeared to be virtually resistant to the disease, are now being affected in alarming numbers. There is no enigma underlying this rise in frequency. To comprehend the issue, scientists don’t need to investigate numerous possibilities or run experiments. The cause of our country’s diabetes epidemic is as evident as our way of life. Our diets, activity levels, and waistlines have all generally deteriorated, and many of us now end up with type 2 diabetes as a result.
The good news is that neither your way of living nor your likelihood of getting diabetes is fixed in stone. By doing regular exercise, eating a well-balanced diet, and keeping an eye on your weight, you can defy the general tendency.
According to a National Institutes of Health study, persons who are at risk for type 2 diabetes can more than halve their chance of getting the condition by exercising for roughly 30 minutes a day and eating a healthy diet. In combination with a low-fat diet and 30 minutes of low-intensity exercise each day, participants reduced their risk of type 2 diabetes by 58% and dropped an average of 5 to 7 percent of their body weight. Those who took the diabetes medication metformin but didn’t alter their lifestyles had only a 31% reduction in risk.
Here’s a closer look at how leading a healthy lifestyle can shield you from the illness that claims more American lives each year than breast and prostate cancer put together.
Regular exercise and Physical activity combat type 2 diabetes at its root.
The condition begins when muscle cells become less sensitive to the pancreatic hormone insulin, which regulates blood sugar levels. If you keep your muscles in shape through regular exercise, they are significantly less likely to reject insulin. Experts advise raising your level of exercise to at least 150 minutes of moderate activity (such as walking) each week if you have a high risk of developing diabetes. Maintaining a healthy weight may be the most important step in preventing type 2 diabetes, according to research from the Cooper Institute for Aerobics Research in Dallas. After putting 8,633 men through a treadmill test, with an average age of 43, the researchers checked them for diabetes six years later. Nearly four times as many men who performed poorly on the fitness test as those who performed well-had symptoms of the illness. Fitness levels did in fact shown to be a better indicator of diabetes than age, obesity, high blood pressure, or even a family history of the condition. Find strategies to include more physical activity in your daily life if you’re currently sedentary. Start out slowly, but work your way up to at least 30 minutes of moderate activity each day.
Consume a nutritious, balanced diet.
The normal American diet appears to be designed specifically to encourage type 2 diabetes. Men and women who consume a lot of simple sugars but little fiber are more than twice as likely to contract the disease as those who follow a high-fiber, low-sugar diet, say two studies from the Harvard School of Public Health. Additionally, numerous studies have shown that individuals with poor glucose (sugar) tolerance—an early indicator of diabetes—are significantly more likely to develop the disease if they consume high levels of saturated fat. By maintaining a diet high in fruits, veggies, whole grains, and healthy fats like avocado, you can stay on the right side of these findings.
Limit your weight.
It makes sense that those who are obese are more likely to get type 2 diabetes. After all, gaining weight is frequently a symptom that a person isn’t getting enough exercise or choosing healthy foods. However, this point goes beyond what is obvious: According to recent research, obesity actively contributes to the development of diabetes. As cells become less receptive to insulin and insulin production slows, excess body fat, especially around the midsection, might accelerate the progression of the condition. You can battle diabetes on three fronts if you can maintain a healthy weight through diet and exercise. Doctors are now being sought out to provide fat patients with counseling. A study published in the Annals of Internal Medicine found that only 42% of overweight adults had received advice to decrease weight from a healthcare professional. For this reason, the US Preventive Services Task Force advises physicians to do BMI assessments on their patients. If they are fat, they ought to include weight reduction therapy in their conversations. Experts advise losing at least 7% of your body weight if you are at high risk for diabetes.
Consult your physician.
Make sure to talk to your doctor about your diabetes concerns if you have any unique ones. It’s a good idea to undergo a physical test, especially if you’ve been exercising frequently and eating healthfully for months but are still severely overweight. Ask your doctor whether you have another condition related to diabetes or insulin resistance. Now, diabetes (or a tendency toward it) can be identified with a straightforward blood test, which is frequently performed at a doctor’s office. Early diagnosis of this problem gives you the best chance to treat it and prevent diabetes.