4 lifestyle changes to prevent type 2 diabetes

In recent years, the number of type 2 diabetes has increased even in children and adolescents. According to the reports of the World Health Organization, it can be said that the number of people with diabetes has exceeded 400 million people. Making positive changes in lifestyle can be very effective in preventing type 2 diabetes. In this article, we invite you to make 4 major changes in your lifestyle to avoid the complications of type 2 diabetes. First, let us provide you with information about the symptoms of type 2 diabetes and the cause of type 2 diabetes.

Symptoms of type 2 diabetes

The signs and symptoms of type 2 diabetes often appear slowly and manifest themselves over time. It is possible for a person to live with type 2 diabetes for many years but not know that he has it. Here are some of the symptoms of type 2 diabetes:

• Increased thirst
• Frequent urination
• Increased feeling of hunger
• Unwanted weight loss
• tiredness
• blurred vision
• Delayed wound healing
• Frequent infections
• Numbness in hands and feet
• Darkening of some areas of the skin, especially in the armpit and neck area

Symptoms of type 2 diabetes in men

Statistics show that the number of people with diabetes is more in men than in women. The early signs of diabetes in men are as follows:

• Increased feeling of hunger and thirst, frequent urination, weakness, unwanted weight loss, skin infection, blurred vision and erectile dysfunction.

Except for the last one, erectile dysfunction, other symptoms are common in men and women. Men suffering from diabetes may experience erectile dysfunction due to poor blood circulation. Stay with us to learn about safe ways to prevent type 2 diabetes.

Symptoms of type 2 diabetes in women

As we mentioned, the symptoms of type 2 diabetes are the same in men and women. However, there are some symptoms related to this disease that appear only in women’s bodies:

• Vaginal yeast infection (which is accompanied by itching, unusual discharge and pain during intercourse.)
• Urinary tract infection (bacterial infection)
• Genital dryness
• Polycystic ovary syndrome

What is the cause of type 2 diabetes?

Before we discuss the ways to prevent type 2 diabetes, let’s examine the cause of type 2 diabetes. The following factors influence the occurrence of this type of diabetes:

• Overweight, obesity and inactivity
• Insulin resistance (a condition in which muscle, liver, and fat cells do not use insulin well.)
• Hereditary and genetic factors (some races are more likely to develop type 2 diabetes)

Also, hormonal disorders, taking some medicines and suffering from some diseases can also be effective in getting type 2 diabetes.

4 lifestyle changes to prevent type 2 diabetes

Make the following 4 lifestyle changes to prevent type 2 diabetes:

• Change in diet

Improper eating patterns can cause weight gain and insulin resistance. These types of harmful and unhealthy diets are usually rich in refined carbohydrates, harmful fats and sugary drinks. Having an improper diet, if combined with unhealthy habits such as excessive inactivity, stress, insufficient sleep, and smoking, the likelihood of developing type 2 diabetes will increase.

Diet is very important to prevent type 2 diabetes. In a healthy diet plan for diabetics, the following foods must be included:

• Fruits and vegetables, whole grains, lean meats, and healthy fats

Also, the consumption of processed foods and sweet drinks should be avoided.

Mediterranean diet for diabetics

One of the best diets for people with diabetes is the Mediterranean diet, which is high in plant foods, lean proteins, and healthy fats like olive oil. Daily consumption of more than 25 to 35 grams of sugar is not allowed at all. The amount of sugar consumption must be limited in people with diabetes. To prevent type 2 diabetes and have a healthy diet, be sure to get help from a nutritionist.

• Exercise to prevent type 2 diabetes

Regular physical activity significantly reduces the chances of developing type 2 diabetes. Exercise improves overall health, increases insulin sensitivity, and helps maintain a healthy weight and prevent weight gain. The secret to continuing your sports activity is to choose a sport that you are interested in and follow your schedule regularly.

Exercising to prevent weight gain and calories It helps your body burn and thus reduces the risk of diabetes. You may be interested to know that sometimes even a very small weight loss can be significantly effective in preventing type 2 diabetes. When a proper diet is used along with exercise, it can be more successful in preventing type 2 diabetes.

Do you know that 10% of people with diabetes in our country are children?

• Stress management to prevent diabetes

Stress, insufficient and poor quality sleep and other wrong lifestyles can affect diabetes. Stress may cause hormonal changes and affect how blood glucose is regulated. To fight stress, you can get help from activities like yoga or meditation. If you have severe stress and anxiety, it is better to seek help from a counselor or psychologist.

• Adequate sleep to prevent type 2 diabetes

6 to 8 hours of useful sleep is recommended for everyone to maintain good health. If this amount of night sleep is of high quality, it can be effective in preventing type 2 diabetes. In order to sleep comfortably, you should tire yourself by doing physical activity during the day. If stress and anxiety prevent you from falling asleep, you must take effective measures to manage it. If necessary, discuss this problem with your doctor.

• Smoking and drinking alcohol are among the factors that increase the risk of type 2 diabetes. In order to prevent type 2 diabetes, you should completely eliminate these two things from your life.

Which type of diabetes is dangerous?

In general, it can be said that type 1 diabetes is considered more dangerous than type 2 diabetes because it is an autoimmune disease and there is no sure way to cure it.

A review of a study in the UK showed that the life expectancy of people with type 2 diabetes is reduced by up to 10 years; While the life expectancy of people with type 1 diabetes may even decrease by 20 years.

However, the important thing is that both types of diabetes can be controlled and of course there are solutions to prevent type 2 diabetes. If you manage type 1 and type 2 diabetes well, you can live a near-normal life expectancy.

The last word about preventing type 2 diabetes

In this article from Positive Green Online Pharmacy magazine, we introduced 4 ways to prevent type 2 diabetes: changing your diet, doing regular exercise, avoiding stress and getting enough sleep. By following these 4 strategies, you can easily be sure that you will not get type 2 diabetes. If you have any questions in this regard, be sure to leave us a comment.