Genetics plays a role, but what can you do to reduce your risk of developing Type 2 diabetes? Lifestyle changes can be your best bet. Here are three areas that can have the greatest impact.
Eating a wholesome diet that is focused on plant foods is key. A large meta-analysis found that those who chose a Mediterranean-style way of eating were 23 percent less likely to develop Type 2 Diabetes. This style of eating is high in vegetables, fruits, nuts, seeds, legumes, fish, seafood, olive oil, whole grains, herbs, and spices but moderate in meat, poultry, eggs, cheese, and yogurt.
Physical activity can improve insulin resistance for as long as two days following the activity. The American Diabetes Association recommends that people at risk for Type 2 diabetes exercise for at least 150 minutes per week. This could be as simple as a 30-minute brisk walk, five days per week.
Many studies have shown that sleep deprivation impacts glucose metabolism. Aim for at least 7 to 8 hours per night for lowered risk of developing the disease.
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Just because you have a family history of Type 2 diabetes, doesn't mean you will automatically have it too. If you can make healthy lifestyle changes in nutrition, exercise, and sleep, you can lower your risk and improve the quality of your life.
This blog was written by Judy Porter, RD, CD. To find out more about the NIFS bloggers, click here.