Your risk of developing type 2 diabetes depends on factors you can’t control, including age, family history, and ethnicity. But certain risk factors you can control, including your diet, weight, and exercise habits. In fact, you can likely avoid developing the disease with a few lifestyle changes.
Look at the following factors that raise the chances of developing develop type 2 diabetes. Consider altering your lifestyle where you can to reduce your risk and maintain good health.
Your genes may make you more susceptible to type 2 diabetes, but you can reduce those risks by controlling your lifestyle habits.
Most importantly, refine your diet. Make poultry, fish, nuts, and beans your primary sources of protein – instead of red meat, hot dogs, lunch meat, and fatty cuts of pork. Load up your plate with plenty of fresh vegetables and choose healthy fats, found in avocados, olive oil, and seeds.
Ditch the soda, sugary coffee drinks, and juices; opt for unsweetened tea, coffee, and water instead. Choose whole grains over white, refined grains – think brown rice instead of white, whole-grain bread instead of Wonder, and quinoa instead of pasta.
Add physical activity into your regular routine. You don’t have to become a marathon runner or gym rat. Research shows that even 30 minutes of brisk walking a day seriously reduces your risk of type 2 diabetes.
Changes to your diet and adding physical activity can further help you by leading to weight loss. Make a conscious effort to control portion sizes and say “no” to high-calorie foods. If you’re not sure where to begin with weight loss, seek guidance from the staff at Apex Medical Center.
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