Prevent obesity-related diabetes to invade your body if you are obese or overweight. If you are overweight, chances that you will get diabetes type 2 are 7 times a normal person, if you are obese, you are 20-40 times more likely to get obesity-related diabetes if you continue to live the way you are doing now.
The good news is that you can prevent obesity-related diabetes to occur, since 9 cases in 10 could be prevented if overweight or obese person takes some simple steps like; losing weight, some exercise, shifting to a healthy diet, and not smoking. If you have obesity, glucose (the sugar type that our cells depend on for most of their energy needs) is floating around your bloodstream, and when prevented from entering the cells , diabetes occurs.
Obesity-related diabetes begins when cells (primarily muscles) stop responding to open-for-glucose signal of insulin. The body responds by making extra amounts of insulin (within the intricate body mechanisms to control blood sugar). Finally, the beta cells of pancreas that secrete insulin get exhausted and begin to fail.
That means, that if you are overweight or obese, then probably you are pre-diabetic. Changing your life style to include weight loss, exercise and diet exchange, you can prevent pre-diabetes to be turned into diabetes type 2, moreover you can return your blood levels to the normal levels. Genetic inheritance take a back seat to the behavioral
and life style factors.
Information from several clinical trials strongly support the idea that you can prevent diabetes type 2. Diabetes Prevent Program had verified that weight loss and increased exercise reduced the conversion of pre-diabetes to diabetes type 2 by 58%.
The steps needed to prevent obesity-related diabetes, and also to lower the chances of developing heart disease and some cancers include:
– Weight loss:
Losing 7-10% of current weight can cut in half the chances of developing obesity-related diabetes
– Increased insulin utilization:
Working your muscles more often and making them work harder improve their ability to use insulin and absorb glucose. You do not need long bouts of hot, sweating exercise, studies suggest that walking briskly for 1/2 an hour every day reduces the risk of developing obesity-related diabetes by 30%
Making the necessary diet changes:
There are 2 important dietary changes that may largely reduce the risk of obesity-related diabetes development, these changes are:
1- Consuming foods with Low Glycemic Index instead of foods with High Glycemic index:
Highly processed carbohydrates like white bread, white rice, mashed potatoes, donuts, and many breakfast cereals have high glycemic index, this means that they cause sustained spikes in blood sugar and insulin levels. They stress the body insulin-making machine predisposing it to insulin resistance that is followed by beta-cells failure.
Low glycemic index foods like; whole grains, most beans and nuts, and whole grain breakfast cereals, are not digested and absorbed with the same ease of high glycemic index foods, causing lower and slower increase in blood sugar and insulin, thus reducing the efforts needed to make insulin.
2- Choosing good fats and avoid bad fats:
It was recently found that type of fat in your diet can have effects on the development of type 2 diabetes. Good fats like those in salmon, tuna, liquid vegetable oils, and many nuts can help prevent diabetes type 2.
Trans-fats do the opposite and hence they are bad fats. Any product that lists ” partially hydrogenated vegetable oil” on the label, fried foods in most fast-food restaurants, packaged baked foods, and many margarine brands are examples of foods that contain bad fats.
Quit smoking if you smoke:
Smokers are 50-90% more likely to develop diabetes type 2.
Simply, stay lean and active to prevent obesity-related diabetes.
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