To keep yourself-healthy in these days it is important that not only we are free from disease or disorders but we should also work upon preventing those disease or disorders that we are vulnerable to as per our age, gender, body composition, genetics and lifestyle, one of the most common disorders that is related to all of these factors is diabetes. Type 2 diabetes is mainly developed by insulin resistance (insulin is a hormone produced in the pancreas) when excess glucose in our blood reduces the ability of our cells to absorb and utilize blood sugar for energy. So if we prevent insulin resistance we can prevent diabetes so here are few lifestyle changes that helps to prevent insulin resistance
- Changes in our diet– Yes the first changes should be in our diet starting with carbohydrates (e.g. roti, bread, and rice) should be limited in our diet excess carbs in our diet can lead to insulin resistance.
- The types of carbs should be completely avoided are refined carbs for e.g. white bread, pasta, pastries, soda and added sugar.
- Sugar should also be limited and other alternatives should be preferred like stevia, honey etc.
- High fiber foods should be given the preference and whole grains like oats, quinoa, barley,beans, lentils, etc.
- Diet should include lots of vegetables but non starchy and 2 serving of different types of fruits preferable citrus (lemon /orange)
- High protein diet and lean meats like chicken, fish, legumes, beans etc.
- No skipping of meals that will lead to fluctuations in blood sugar hence insulin resistance
- Maintaining a healthy body weight–People with undesired fat around the abdomen, are at higher risk of developing insulin resistance. This is because of the fact that fat cells secrete hormones and other substances that can interfere with the insulin.
- Exercise and ditching sedentary lifestyle-Not doing enough exercise can change the way insulin regulates glucose so exercise and being active throughout the day is very important also along with diet and body weight.
- Sleeping properly at the right time–Several studies have stated that lack of sleep can cause risk of numerous diseases and disorders diabetes is one of them so try to sleep 7-8 hours but also at the right time to get proper rest to the body.
- Reduce stress–Stress can be a great cause of multiple problems but also deeply affects insulin sadly , ongoing stress will keep your stress hormone levels high thus stimulating nutrient breakdown and increasing blood sugar in the body so in short avoid stressful situations or activates and find ways out like mediation.
- Kitchen herbs may help and green tea–Drinking more green tea will help you with insulin sensitivity and reduce blood sugar so try incorporate it daily in your diet .Herbs like fenugreek, ginger, garlic and turmeric all will help you to increase insulin sensitivity and you should include then in daily diet.
- Stop smoking– smoking is another risk factor that may interfere with insulin production so try to quit for your health.
REMEMBER PREVENTION IS ALWAYS BETTER THAN CURE.