5 ways to prevent type 2 diabetes

When it comes to type 2 diabetes , one of the most common types of the disease, prevention is a priority, especially for those with risk factors such as overweight or obesity , a sedentary lifestyle, and a family history.

 

In November we celebrate World Diabetes Day , so we present some of the most effective preventive measures to prevent this disease.

 

1. Eat a healthy diet

 

Don't skip meal times and make healthy choices when it comes to your diet . Include in the 3 main meals at least one food from each of the groups of the Plate of Good Eating.

 

Limit your intake of salt and foods high in sodium ; for example, seasonings such as broth, Worcestershire sauce, soy sauce, and some canned foods.

 

2. Increase the consumption of fiber in your diet

 

Increase your fiber intake in your usual diet . Prefers whole grains and derivatives of these, such as: fruits, vegetables, legumes (beans, broad beans, chickpeas, lentils, beans or soybeans), whole wheat bread, tortillas, pasta soup, rice and whole grain cereals and high in fiber .

 

Consuming more fiber will provide you with several benefits, including helping to control blood sugar levels .

 

3. Reduce the consumption of sugar and very sweet foods

 

Limit the consumption of sugar and very sweet foods such as refined sugar, honey, corn or maple syrup, piloncillo, condensed milk, cajeta, candies, sweets and desserts. If you are going to eat desserts, do not do it every day and prefer desserts based on natural fruit, gelatin, natural yogurt, etc.

 

Reduce your intake of beverages with high concentrations of sugar , such as bottled sodas, fruit juices and vegetables.

 

4. Maintain your healthy weight

 

Overweight and obesity affect almost 70% of the Mexican population and are factors associated with various diseases, including diabetes . If you are overweight or obese , you need to see a health professional to develop a meal plan especially for you.

 

5. Perform regular physical activity according to your abilities

 

Regular exercise has been shown to lower blood glucose levels and provide multiple health benefits.

 

Studies have shown that both aerobic exercise (running, swimming, walking, etc.) and resistance exercise can help prevent diabetes ; however, the ideal is to practice an exercise routine that includes both of you.

 

Check how your blood sugar levels are and if you have risk factors for diabetes , visit your doctor regularly and ask about a timely diagnosis.

 

The consequences caused by the lack of control of this disease are irreversible in many cases, which is why its timely diagnosis is important, as well as maintaining an adequate and timely therapy that can stop the progress of the effects that this condition has on our health.