Lifestyle Changes For Type-2 Diabetes
Studies have shown that making simple lifestyle changes is at least as effective as taking prescription drugs in reducing the risk of developing type 2 diabetes, according to a British Medical Journal study.
New studies are showing that that type 2 diabetes can be reversed. According to a study completed by researchers at UCLA, changes in diet, moderate exercise and weight loss can help reverse diabetes in at least 50% of patients.
Changes such as switching to a healthier diet and increasing exercise helped to reduce the risk of diabetes by about 50 percent.
The study showed that, nine out of 10 cases of type 2 diabetes could be prevented if people exercised more, ate better, stopped smoking and adopted other healthy behaviors.
The study findings suggest behavior is the main culprit in type 2 diabetes, also known as adult-onset diabetes, and that 91% of the type 2 diabetes cases that appeared among 85,000 female nurses could be attributed to habits and forms of behavior.
The lifestyle changes were just as effective, or more so, than taking an anti-obesity drug or a diabetes drug among people at high risk of developing type 2 diabetes.
The most vitally important lifestyle change you can make is changing your diet for the better. The most positive change for the better that you can make to your diet is eliminating processed foods, refined grains and all dietary sugars and exercising regularly.
Rates of type 2 diabetes are expected to double by 2030, so it is critical that you protect yourself from this pervasive disease. Diabetes is close to 90 percent preventable, as it is often a direct result of dietary and lifestyle factors. The sooner you begin to treat the diabetes, the easier it will be to control, so it is important to take action as soon as possible.
The following are some practical & common-sense lifestyle changes that can bring relief for those suffering from the effects type-2 diabetes
1. Lose the excess pounds
If you’re overweight and have type 2 diabetes, dropping pounds lowers your blood sugar, improves your health, and helps you feel better.
Even a modest weight loss of 10 – 15 pounds can significantly reduce the risk of progressing to diabetes.
Yes, this is much easier said than done. Dieting is never easy and certainly not fun for most people. However, if you do not begin to take major action toward finding a way to get yourself into the best possible health chances are you will not enjoy the quality of life you’ve hoped for.
Few people grasp the huge effect that weight has on diabetes. Even instances of gestational diabetes are much greater in patients that are overweight than in those that are not. Type 2, or adult onset diabetes is usually seen in overweight people than those that are within their ‘ideal’ weight ranges. In fact, almost 90% of those with Type 2 diabetes are overweight. Click here to learn more on the benefits of weight loss for treating the symptoms of type-2 diabetes.
2. Get active – exercise
It has been shown numerous times that exercise may prevent certain diseases such as heart disease and type 2 diabetes.
Exercise counteracts many of the detrimental effects of insulin resistance. It improves glucose control and blood lipid levels, increases blood flow and vascular function, boosts fitness, reduces risk of heart disease, and can ease weight loss. As a bonus, you feel better. Although the exact mechanism of this effect is often disputed. A recent study found that one of these mechanisms is that physical activity causes a reduction in insulin resistance. Click here to learn more on the supreme benefits of exercise for type-2 diabetes.
3. Eat healthy proteins
Proteins should be consumed by everyone as they are necessary for the body to build, repair and main component of cells as cell proteins. Typical foods like chicken, fish, cheese and tofu are good examples of protein that can be eaten. They should form 15% of total calories per day in 2-3 servings.
Protein is an essential nutrient for people with diabetes. As part of a healthy and balanced eating plan, you need protein for the many functions it has in your body.
Protein helps build lean muscle mass. Other proteins help maintain and repair tissue. Still other proteins act as enzymes and hormone building blocks that control bodily processes from digestion to reproduction. Nearly every cell in your body contains protein. Moreover, scientists have discovered proteins that are involved in the development and progression of diabetes. The USDA Dietary Guidelines for Americans 2010 advocates consuming between 10 percent and 35 percent of all calories from protein sources. The Institute of Medicine says the recommended dietary allowance for most men works out to about 56 g and 46 g for women.