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1. Maintain a Healthy Weight:
- Achieving and maintaining a healthy weight can significantly reduce your risk of developing Type 2 diabetes. Even a small weight loss (5-10% of body weight) can have a positive impact.
2. Eat a Balanced Diet:
- Include whole grains: Opt for whole grains like brown rice, oats, and quinoa instead of refined grains.
- Eat plenty of vegetables and fruits: These are rich in fiber, vitamins, and minerals, and help maintain healthy blood sugar levels.
- Choose healthy fats: Incorporate healthy fats like those found in nuts, seeds, avocados, and olive oil, and limit saturated fats.
- Limit processed foods and sugary drinks: Minimize sugary foods, beverages, and processed snacks, as they can cause blood sugar spikes.
3. Exercise Regularly:
- Aim for at least 150 minutes of moderate-intensity exercise each week (like brisk walking, cycling, or swimming). Exercise helps improve insulin sensitivity and lower blood sugar levels.
4. Monitor Your Blood Sugar:
- Regular monitoring helps identify any fluctuations early. This is particularly important if you have risk factors for diabetes.
5. Limit Alcohol Consumption:
- Drinking alcohol in moderation or avoiding it can help maintain balanced blood sugar levels.
6. Quit Smoking:
- Smoking increases the risk of developing Type 2 diabetes and can worsen complications in those already diagnosed.
7. Get Enough Sleep:
- Aim for 7-9 hours of quality sleep per night. Poor sleep or insufficient sleep can interfere with insulin sensitivity and increase the risk of diabetes.
8. Stay Hydrated:
- Drink plenty of water throughout the day. Opt for water over sugary beverages to avoid unnecessary calorie intake and blood sugar spikes.
9. Manage Stress:
- Chronic stress can affect blood sugar levels and insulin function. Practice stress-relieving activities such as yoga, meditation, or deep breathing exercises.
10. Regular Health Check-ups:
- Routine check-ups, especially if you have a family history of diabetes or other risk factors, can help with early detection and prevention strategies.
By adopting these habits, you can reduce your risk of developing diabetes and improve your overall health.
Source - OhWomen
