Discover practical ways to reduce your risk of type 2 diabetes, including diet adjustments, the benefits of coffee, the importance of sleep, and exercise, along with surprising facts about prevention.
Type 2 diabetes… it’s kinda scary, right? We hear so much about it, but how much do we *really* know about dodging it? We’re gonna break down some smart moves you can make. Stick around, because we’ll dig a little deeper into each point!
Dr. Mehmet Oz once said that it’s possible to prevent diabetes through different and new ways, saying: “It is estimated that one in every eight Americans has type 2 diabetes, but with the right healthy steps, it’s possible to reduce the risk of it significantly.”
Modern science gives us practical, real steps that can help prevent type 2 diabetes, such as maintaining a healthy diet and exercising, which can guarantee us protection against developing diabetes by a very high percentage that may reach 91%. But science doesn’t stop there and new studies show us new, special treatments, reasons and preventions in this field. So what are the solutions that can help us prevent this chronic disease? Here are five of them that might surprise you:
Dark in color
It might be surprising and shocking to you! After years of research and getting rid of common beliefs, new studies have shown an inverse relationship between some types of these colors, such as the ones found in halva and whole milk, and the risk of type 2 diabetes. That’s according to two comprehensive studies published in the Lancet Diabetes & Endocrinology, the other one being a Swedish study in which it was found that people who consume dark colors are less susceptible to diabetes by 23% of those who consumed less ratios.
Eating Vegetables
It’s not new information but we’re going to emphasize it, studies have shown the importance and strength of this information, it turns out that eating certain fruits, vegetables and legumes on a daily basis can help you with protecting yourself against type 2 diabetes, in a study, it was found that the use of a specific type in the weeks was associated with a reduction of the risk of diabetes by 16%, and that can be justified by having vegetables and fruits being a rich source of magnesium, which is one of the most important elements in regulating glucose in the body. This may result in helping with preventing the risk of diabetes.
Are you at risk of diabetes!
Treating Sleep Disorders
Some people may suffer from sleep disorders, including sleep apnea, which causes breathing to stop during sleep, and it has effects on glucose metabolism and may lead to its complications, which may help with raising sugar levels in the blood greatly exceeding the need. Experiments have shown a strong correlation to sleep apnea being moderate to severe leading to an increase in the risk of type 2 diabetes by 23%.
Treatment in this case may be through the use of a simple device known as CPAP, helps regulate breathing during sleep by keeping the airways open and maintaining open airways, which helps improve glucose levels in the body.
How to treat sleep disorders?
Drinking Coffee
In a study published in 2014, its findings found that drinking 3 to 4 cups of coffee a day may reduce the risk of type 2 diabetes by as much as 26%. From here, is there any difference between whether coffee is caffeinated or not? If so, it may be within your means to drink your coffees without any guilt, but we advise you to stay away from the sugars that accompany it, which contribute greatly in raising glucose levels.
Excellent exercise practice
Naturally, for many years, the relationship between an important level of physical activity, reduced risk of diabetes and obese people has been established. A recent study done by Harvard on a group of women that lasted for 10 years, showed in its results that those who do physical activity for a period of no less than 150 minutes per week of activities such as walking, climbing stairs or yoga were 40% less likely to develop diabetes compared to others.
Testimonials
I was really worried about my family history of diabetes. I started incorporating more vegetables into my diet and going for walks every day. It’s been a game-changer! My energy levels are up, and I feel like I’m finally taking control of my health.
Myth & Facts
Myth: Only overweight people get type 2 diabetes.
While being overweight *is* a risk factor, it’s not the only one! Genetics, lifestyle, and ethnicity also play a role. You can be at a healthy weight and still develop type 2 diabetes.
Fact: Type 2 diabetes can be prevented or delayed with lifestyle changes.
It’s true! Small changes in your diet and exercise habits can make a big difference. Don’t underestimate the power of prevention!
So, what’s the big takeaway here? We’ve noticed… it’s not about making huge, drastic changes overnight. It’s about those small, consistent steps—adding more veggies, finding time for a walk, and maybe even enjoying that cup of coffee (without all the sugar, of course!). It’s about building habits that add up to a healthier you. What habits will you try to change?
