The following can be done to prevent Type 2 Diabetes:
- Exercise regularly.
About 20 to 30 minutes of brisk walking about 4 or 5 times per week is adequate. Alternative forms of safe exercising is cycling, swimming and aerobics. The important aim is to increase the heart rate during the exercise and simultaneously, the metabolism is also increased. A fast metabolism decreases the tendency of the body to store fat, and thus to put on weight.
If you struggle to exercise on your own, get an exercise partner(s), or join a fitness / health club. Many clubs offer a variety of exercises eg. weight lifting, static cycling, different strength building machines, etc.
- Eat Healthy
A healthy diet will consist of a lot of fibre such as cereal or whole grain bread, a lot of vegetables, and not more than two portions of fruit per day. Many people who try to lose weight make the mistake of over-indulging in fruit. Fruit contains a lot of sugar, therefore one has to be careful. But you can eat unlimited quantities of vegetables, if no extra sugar is added, and if nothing is fried. A lot of water need to be drunk daily. Most advise a liter of water minimum, and more if you exercise. Fish and chicken must be grilled, and not deep fried.
Try to eat as little as possible of pasta, rice, potatoes and white bread. Try to avoid fizzy cooldrinks, cakes and sweets. Beware of fruit juice. They sound healthy, but they are also fattening. It is advised to drink half a glass of pure fruit juice, diluted with half a glass of water. Not only is the sugar intake halved this way, but the burden on your kidneys is also deceased.
Remember, your health is of primary importance. It is therefore ok to inform others that you are health conscious, and they have to accept the fact that you will refuse to eat some dishes / foods.
- Contol your weight.
You must control your body weight so that your BMI (Body Mass Index) is within the healthy range. Ask your GP to help you check your BMI.
Whatever you do, will benefit your health and your quality of life.
Keep on doing what is right.