It is an unfortunate fact that type 2 diabetes is on the rise. According to the American Diabetes Association, just over 1.5 million Americans are diagnosed with this condition every single year. If you have a family history of type 2 diabetes, then here are a few tips that you can use to create a comprehensive prevention plan.
Regularly Meet with a Doctor
Those who have a family history of diabetes should schedule a comprehensive medical checkup at least once a year. During that checkup, the doctor will most likely take a look at your blood sugar levels, insulin production, weight, and body fat. The doctor might also suggest a full blood test if you are over a certain weight or show any other signs of diabetes. They can also help you come up with a long-term plan for improving your insulin production and regulation.
Focus on Your Diet
Your first line of defense against type 2 diabetes is a nutritious and varied diet. Your diet should primarily consist of nutrient-dense foods that will provide you with long-term energy. Unhealthy food products such as white bread and sweetened drinks spike your blood sugar levels and strain your kidneys. In order to keep your insulin within the recommended range, you must stick to healthy fats, complex carbohydrates, fresh produce, and lean sources of protein.
Find an Exercise Program That You Love
You don’t need to run on the treadmill for hours every day in order to be healthy. A good exercise program will include both cardiovascular workouts and strength training. If you don’t know where to start, then you should consider speaking with a personal trainer. An experienced personal trainer will help you come up with an exercise program that is safe, effective, and fun.
Improve Your Sleep Habits
Doctors now know that chronic sleep deprivation can have a major impact on an individual’s insulin levels. As a general rule, healthy adults need to get around seven hours of restorative sleep per night. Those who have trouble sleeping should come up with a strict nighttime routine that relaxes the body and mind. That might include habits such as taking a hot bath, meditating, or reading for a few minutes.
Diabetes is a serious health condition that can result in major complications when left untreated. That being said, most people can completely avoid type 2 diabetes with the proper diet and healthy lifestyle choices.