One in three American adults has prediabetes, and 90% don’t know it. Prediabetes is a condition that occurs when blood sugar levels are higher than usual but not high enough to be diagnosed as diabetes. You are at risk for type-II diabetes, heart disease, and stroke if you have prediabetes. And one of the best daily habits to prevent them from happening is simply doing fitness and walking. You can learn more information about fitness and walking here. This blog post will also share some helpful and healthy habits to prevent type-II diabetes from developing.
Make Time for Exercise, Even If It’s Just a Walk
You don’t have to go to the gym and lift weights to get exercise; any physical activity that gets your heart rate up for a sustained time is beneficial. Walking is a great way to get started if you’re not used to exercising regularly. Even just 30 minutes a day can make a difference. If you can’t fit in a full 30 minutes all at once, try breaking it up into smaller chunks of time throughout the day. Exercise has many benefits beyond just diabetes prevention. It can also help you lose weight, lower your blood pressure, and improve your cholesterol levels.
Cut Sugar and Refined Carbs From Your Diet
Did you know that not all carbs are beneficial for your body? Sugar and refined carbs are quickly broken down into glucose by your body, leading to spikes in blood sugar levels. Over time, these spikes can damage your pancreas, the organ responsible for producing insulin. This can eventually lead to type-II diabetes. In addition to cutting out sugary drinks like soda and fruit juice, check labels for hidden sources of sugar, such as corn syrup, honey, and molasses. You should also limit your white bread, pasta, and rice intake. Instead, opt for whole-grain options.
Live a Stress-Free Lifestyle
Chronic stress can lead to insulin resistance, which is a significant factor in developing type-II diabetes. If you find yourself constantly stressed, there are some things you can do to help manage your stress levels. First, try to get regular exercise; as we mentioned before, exercise can help relieve stress. It would help if you also made time for relaxation techniques like yoga, meditation, and deep breathing. Lastly, try to get enough sleep each night; most adults need between seven and eight hours per night.
Quit Smoking and Drinking Alcohol
What’s more, smoking and drinking alcohol can lead to insulin resistance. If you smoke, quitting is one of the best things you can do for your health. If you drink alcohol, be sure to do so in moderation; men should have two drinks per day, and women should have no more than one. After all, smoking and drinking are significant risk factors for other health conditions, including heart disease and cancer. Type-II diabetes is such a nightmare. I’m glad there are some things we can do to prevent it.
Exercise, eating healthy, and reducing stress will help us prevent not only diabetes but also improve our quality of life. Do you have any tips to share on how we can avoid type-II diabetes? Please share in the comments below.
