Type-2 diabetes is a serious metabolic disorder that occurs when the pancreas can no longer make enough insulin which, as a result, increases a person’s blood sugar levels. Over time, unregulated blood sugar levels can damage a person’s feet, eyes, kidney, and heart.
Diabetes is a lifelong disorder that requires medication and major lifestyle changes. It is, however, possible to avoid. First, consult a professional who has finished a natural chef cooking course on how to prepare healthy meals to keep your blood sugar levels in check.
Minimize Your Carbohydrates
Carbohydrates are common in many people’s diets. From rice and pasta to cakes and cookies, it can be found in almost every meal.
Carbohydrates are not inherently bad. Your body breaks down carbohydrates into sugar that is then turned into energy. It is necessary for you to survive, but too much of anything is never a good thing. To prevent overworking your pancreas, experts recommend reducing your intake of carbohydrates. A low-carb diet can significantly reduce your blood sugar levels and avoid blood sugar spikes.
You do not have to remove carbohydrates from your diet altogether. If you are already prediabetic, you may want to start counting carbohydrates to keep track of how much you have eaten throughout the day. You should also try a food exchange system wherein you will swap one food item for a healthier alternative.
Amp Up Fibre Intake
Fiber is generally good for your body. It regulates your bowel movement, aids in digestion, and feeds the trillions of good bacteria in your gut. Moreover, it helps manage your blood sugar levels.
Food items that are high in fiber are usually low in glycemic index (GI), which means that it will not raise your blood sugar level. Fibre will also make you feel full for longer so you are less likely to overeat. Oats, barley, nuts, beans, soya, lentils, fruits, and vegetables are rich in fiber.
Drink a Lot of Water
There are many benefits to drinking water aside from keeping you hydrated. For one, it has zero carbohydrates which means that it will not raise your blood sugar level. Moreover, it helps you flush out excess sugar from your body.
One symptom of diabetes is the urge to urine frequently. That happens because your kidneys are trying to excrete glucose. In addition, because you pee more often, you are at a higher risk of dehydration. Experts recommend drinking eight glasses of water per day for women and 10 glasses per day for men.
Having a sedentary lifestyle increases your risk of developing type-2 diabetes. The lack of exercise, prolonged hours of sitting in front of a computer screen, and inactivity are bad for your health. Exercise, on the other hand, helps manage your blood sugar levels by increasing your body’s sensitivity to insulin. Regular physical activity also means that you are using more glucose for energy.
Go to Sleep
Sleep is often not a priority by a lot of people because of their busy schedules, but it is essential in keeping your body healthy. When you stay up late at night, you tend to be hungry and therefore eat more than necessary. This may promote weight gain and increase your blood sugar levels.
Your body also increases your levels of cortisol, a hormone associated with stress, and growth hormones when you do not get enough sleep. Both cortisol and growth hormones are responsible for managing your blood sugar levels.
Making these healthy lifestyle changes now is better than being diagnosed with type-2 diabetes and having to take medication later on. As they say, prevention is better than cure.