The association between weight and type 2 diabetes is undeniable. Being overweight or grappling with obesity can have detrimental effects on your health, primarily by increasing the risk of developing type 2 diabetes and insulin resistance. What’s even more concerning is the growing prevalence of diabetes, including among children who are becoming obese at an alarming rate. According to the World Health Organization, around 90% of individuals with type 2 diabetes are overweight or obese.
The good news is that this condition is preventable, and even modest weight loss, such as 5% from your starting point, can yield significant improvements in your health.
Lifestyle Changes as a Prevention Strategy
Preventing type 2 diabetes is essential, especially if you are already at a predisposed risk. While losing weight might seem daunting, the potential benefits, particularly for those with diabetes, are worth the effort. Making minor lifestyle adjustments now can help you stave off severe diabetes-related complications in the future, as well as other significant health concerns like high cholesterol, high blood pressure, kidney issues, and heart damage.
Key Steps to Prevent and Manage Type 2 Diabetes
- Weight Loss: Excess weight is one of the most significant contributors to the development of type 2 diabetes, increasing the risk manifold. Being overweight or obese puts you at a 40 times higher risk of developing diabetes compared to maintaining a healthy weight. Weight loss not only aids in diabetes management but has also been associated with diabetes remission, providing a renewed sense of energy and a reduction in obesity-related health issues.
- Physical Activity: Regular exercise brings numerous advantages, including weight loss, lower blood sugar levels, and improved insulin sensitivity. Break up prolonged periods of inactivity with short bursts of movement to help regulate blood sugar levels and maintain a healthy lifestyle. Incorporate resistance exercises (like yoga, calisthenics, and free weights) two to three times per week to enhance strength and balance. Aerobic exercises such as brisk walking, swimming, cycling, and running are also beneficial.
- Meal Scheduling: Skipping breakfast can lead to overeating later in the day, causing fluctuations in blood sugar levels. To regulate blood sugar and enhance insulin utilization, aim to have three meals at regular intervals with a small snack in between.
- Healthy Fats: Include foods with unsaturated fats, often referred to as ‘good fats,’ in your diet. These fats promote healthy blood cholesterol levels and support heart health. Sources of good fats include olive and canola oils, nuts, seeds (such as almonds, flaxseed, and pumpkin seeds), and fatty fish (like salmon, mackerel, sardines, tuna, and cod). Conversely, limit the intake of ‘bad fats,’ which are calorie-dense.
- Preventing Overeating: Employ strategies to avoid overindulging, such as starting your meal with low-calorie foods, using salad dressings sparingly, or opting for low-calorie alternatives. Keep your hands busy with activities like gardening, crocheting, or crossword puzzles to reduce the urge to snack.
A combination of factors, including maintaining a healthy weight, increasing physical activity, following a balanced diet, and eliminating smoking, can contribute to the prevention of type 2 diabetes. It’s essential to recognize that prevention is the first line of defense against this prevalent and potentially debilitating condition.
