A majority of people who are diagnosed with diabetes, for instance type 1 or type 2 diabetes, are aware of the life-long effects and other healthy complications of this disease, if it is not controlled properly. This lifestyle disease increases the risk of vision conditions, foot damage, kidney disease, and finally drives the patients to death. Diabetes control includes lifestyle changes and healthy diet habits. By adopting healthy lifestyle, you can prevent or control type 2 diabetes.
Adjustment to healthy lifestyle is usually recommended to people who are at high risk of diabetes and those diagnosed with type 2 diabetes symptoms to help manage and control this life-long disease. The healthy lifestyle involves healthy physical activities and healthy diet habits.
Healthy Physical activities
Physical activities boost the insulin to absorb glucose into all your body’s cells, including your muscles. Let the muscles use glucose rather than fat does. Building up muscle through physical activity helps prevent high blood glucose, which is the main cause of diabetes.
Two and a half hours of moderate intensity exercise or one hour and fifteen minutes of high intensity physical activity each week is a good way to adopt healthy chances. Moderate intensity physical activity includes: brisk walking, biking, hiking, water aerobics, rollerblading while high intensity exercise includes jogging, swimming lengths, football or gymnastics.
Weight loss is also very crucial in reducing the risk of developing diabetes and helping type 2 diabetics monitor their blood glucose levels. Try to maintain your Body Mass Index (BMI) in the recommended healthy range which is between 18.5 and 24.9. If your existing BMI is above the healthy range, try to shed pounds gradually with weight loss program you like, with a target to reduce weight by 5 to 10% each year. If your BMI is over 30, you need to consult with your doctor on which exercise is good for your health condition. People who are unable to lose weight through physical activity and eating habit changes possibly prescribed weight loss medicine.
Healthy Diet Habits
Eat variety of foods within the basic food categories and make sure that the intake calories does not exceed your calorie needs. Take control of your calories count every day. Choose foods rich in vitamins and minerals such as fruits, beans, and non-fat or low-fat milk. Do not use up your calories on fat and sugary foods. Replace saturated and trans-fat with healthier fats and oils. The most important thing is to wisely choose healthy carbohydrates such as whole grains or dried beans. Healthy carbohydrates should take account to 50% of your daily calorie needs. Also reduce your sodium intake to less than 2.3 grams, about a teaspoon of salt a day. Try eating less processed and prepared foods. Season your food with less salt when you cook. Maintaining these healthy diet habits definitely will help you to control and/or eliminate type 2 diabetes in the long time. And you can download an interesting free ebook “7 Steps to Health” here to learn more details about treatment of diabetes.