Around 2/3 rd of the world population is overweight, and one in five individuals are obese according to a 2016 report from world health organization.
Being obese increases your chances for various health conditions and a major one among them is type-2 diabetes.
Type-2 diabetes is a condition where your body cells fail to respond to insulin, a vital hormone secreted by the pancreas that your body needs to transport glucose into body cells.
When your body cells fail to respond to insulin, it leaves high levels of unattended glucose in the bloodstream.
High levels of blood sugar over a period can severely damage the vital organs in your body, and sometimes it can even lead to organ failure.
Good news is you can easily reverse your risk of diabetes and keep it at bay using simple lifestyle changes.
Check your blood sugar levels
Most people are just not aware of the fact that they are pre-diabetic or on the verge of developing diabetes.
It is believed that nearly 5 to 10 percent of people with prediabetes go on to develop type 2 diabetes.
Some of the common symptoms of type-2 diabetes are fatigue, frequent urination especially during the night, and a constant feeling of thirst. However, gradual and slow progression of the condition does not give out many symptoms. Meaning, you may not even know you are at the risk of developing diabetes.
So, it is important to check your blood sugar levels through a blood test called “Hba1c”.
Lose the extra pounds
It is needless to say that being overweight or obese greatly increases your risk of diabetes. Though it is not fully understood how obesity or being overweight increases your risk. However, many studies have revealed that people with a BMI of over 30 increase their risk of developing diabetes mellitus or type-2 diabetes.
Get yourself moving, eat foods low in calories and fat, and try to reduce your weight. Many clinical trials have demonstrated that people who lost about 5 to 7 percent of their body weight reduced their risk of type-2 diabetes by nearly 58 percent.
Check your waist level
A lot of fat deposition around your waist area means there is excessive fat build up around your vital organs such as liver and pancreas. The fat deposition will make it harder for the insulin to reach your body cells to deposit the glucose in the bloodstream. This leads to an increase in blood sugar levels.
If you have a lot of fat deposition in your waist area then try to reduce it through your diet and exercise. Studies have shown that people with high waist circumference increase their chance of diabetes by nearly 29 times over those who do not.
Even if you are not overweight or obese, you need to keep a watch on your waistline to reduce your risk.
Try to change your diet
When it comes to diet there is no one size fits all. A particular type of diet might work for one individual and it may not for another.
You need to find out the one that fits you. Start by consuming foods rich in fiber content, as it will effectively cut down on your cravings by making you feel fuller for a longer time duration.
Additionally, fiber helps with improving your gut health and stabilize your blood sugar levels.
Some of the common sources of fiber include whole grains, vegetables, and fruits.
It is also important you consume fermented dairy products such as yogurt and cheese to improve the good bacteria level in your gut.
Cut down your fat intake
Reduce to cut down your intake of saturated fats and trans fats. Main sources of these types of fats include processed foods, ultra-processed foods, pastries, pies, most store-bought snacks, and most deep-fried foods.
Use healthier oils to cook your foods and use it in moderation because oils contain calories, and excessive oil intake can put your weight loss goals off track.
Reduce your stress levels
When you are stressed or depressed your body releases a hormone called cortisol, which increases the blood sugar levels. Chronic stress can greatly increase your risk of type-2 diabetes.
Try meditation, yoga, breathing exercises that help to calm your mind and also increases the secretion of feel-good hormones such as endorphins, serotonin, and dopamine.
Consume natural sugar
When you consume sugar-rich processed or ultra-processed foods, it immediately spikes up the glucose levels in your blood, and your body is not designed to process rapid increase in blood sugar levels.
On the other hand when you consume foods rich in natural sugar such as apples, strawberries, bananas, etc… they release glucose over a stretched time frame and allows your pancreas to release study and normal levels of insulin which can be easily processed by your body cells.
When you have the urge to munch on some chocolate bars, grab a banana or apple or an orange instead. This will help you greatly to cut your risks.
