Which steps you need to take to prevent type 2 diabetes?

Type 2 diabetes is the most common form of diabetes and has become a major chronic disease of modern societies, threatening the health of populations around the world. In type 2 diabetes, the body does not use insulin properly. Over time, the pancreas is not able to keep up and can’t make enough insulin to keep your blood glucose levels normal. Type 2 can be treated by lifestyle changes, medications and insulin. But even before getting to a situation where you need to treat type 2 diabetes, there are a few steps you can take to PREVENT it. You can start by focusing on the things you can change, like your diet and physical activity, leaving aside your age or family history. ...

According to Harvard Medical School, here are a few lifestyle changes that can lower the chances of developing type 2 diabetes, which may also apply to heart disease and some cancers:

(1) Your weight is not to be ignored: Excess weight is definitely puts you at risk for type 2 diabetes. Being overweight increases the chances of developing type 2 diabetes seven fold. Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight.

(2) Get active: Inactivity promotes type 2 diabetes. Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose. This puts less stress on your insulin-making cells. Exercise regularly, at least 30 minutes a day, 5 days a week.

(3) Try to quit smoking: Type 2 diabetes is part of the health problems linked to smoking. Smokers are roughly 50 percent more likely to develop diabetes than nonsmokers, and heavy smokers have an even higher risk.

(4) Limit your alcohol intake: Too much alcohol can lead to weight gain and may increase your blood pressure and triglyceride levels. However, some research studies show that moderate alcohol consumption may be linked to reduced risk of heart disease and type 2 diabetes. If you don’t drink alcohol, there’s no need to start - you can get the same benefits by losing weight, exercising and changing your eating patterns. ...