How to Prevent Type 2 Diabetes


There are two types of diabetes, Type 1 which means your body does not produce any insulin and type 2 which means your body does not produce enough insulin or does not use the insulin properly. The most common type is Type 2. This type can be caused by: stress, inadequate exercise and a poor diet. This type is covered in this How To. Unfortunately, Type 1 cannot be prevented. It is impossible to prevent it, as it occurs naturally in some people’s bodies.

Diabetes is when the pancreas, which creates insulin, stops working or your cells stop utilizing insulin created. Insulin is a hormone which lets sugar from your blood into the parts of your body which require it. When this vital hormone is missing or your cells cannot absorb insulin properly, sugar builds up in your blood, which causes you to get ill.
Some people require an injection of insulin to control the sugar, while others need a tablet or just diet and exercise. Everyone with diabetes needs to have a healthy diet – and this is also what helps goes a long way to help prevent the occurrence of Type 2 diabetes.

Steps

  1. Get at least 30 minutes of exercise nearly every day. For example walking around your neighborhood each day is a good idea. The key is to use large muscle groups. You could also try going to the gym a couple of times a week.
  2. Eat a balanced diet. Eat a little from each food group, and not too much of the bad stuff – like sugar, salt and fat.
  3. Watch the amount of carbohydrates you eat. Your doctor or dietitian can give you a diet plan with the amount of carbohydrate, protein and fat you need each day. Follow their advice, and avoid fad diets which will only cause more trouble.
  4. Drink plenty of water, because your body needs water. Water is better than any other drink. Water also fills you up so your desire to eat decreases. Drink water with your food, eat slowly and you will prevent overeating. There are now “Plates for eating slowly that keep food warm; they need only one minute preheating in the microwave, remain still hot after 30 minutes and can be handled safely with the bare hands by the rim which does not get hot.
  5. Maintain a healthy weight by eating healthful foods and avoiding junk food. Eating slowly helps prevent overeating by getting you satisfied with less food. Our sensor in the brain (In the hypothalamus) needs about 20 minutes to get the satiety signal; we can get full, even bloated and continue eating because we still feel hungry. Slow down.
  6. Do not smoke or take drugs (Alcohol is a legal drug).
  7. Never get pressured into anything and never get stressed. Only a few times you can get stressed
  8. Eat slowly to avoid overeating; there are now ceramic plates that keep food warm, Google them. Our sensor in the brain (In the hypothalamus) needs about 20 minutes to get the satiety signal. If you eat fast you will overeat and the excess food will be stored as fat.

Tips

  • Recent research found that grapefruit can be extremely helpful in fighting obesity and preventing type 2 diabetes. Source: Diabetes Diabetes And Diabetic Diet Articles
  • Eating slowly is important to avoid overeating and obesity since our “sensor” in the brain (in the hypothalamus) needs about 20 minutes to get the satiety signal; if you eat fast you will get full, even bloated and still feel hungry.

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