How to Avoid Type 2 Diabetes - Part2 Changing Your Lifestyle

Part2 Changing Your Lifestyle

1 Prioritize exercise as a means of losing weight. It has been shown by the Diabetes Prevention Program (DPP) that people who lost 5 to 7 percent of their body weight and exercised for a half hour each day 5 days a week cut their risk of developing diabetes by 58 percent. ^[9][10] Whatever your weight, exercise is an important part of keeping healthy. Excessive body fat hinders the breakdown use of glucose, which is essential for energy. Even a mere 30 minutes of heart-rate-elevating exercise per day can help you avoid diabetes and maintain a healthy weight.

2 Take a walk during your lunch break. If you feel as though you don’t have time to exercise, try walking for half an hour during your lunch break for 5 days a week. This can be a way to “sneak in” exercise.

3 Exercise after work. You can avoid the traffic rush hour by visiting the gym or going for a brisk walk or jog outdoors for 45 minutes to an hour after you get off work. You may arrive home a little later, but you will feel more relaxed because of the exercise the reduced stress level from avoiding rush-hour traffic.

4 Take a dog for a walk. Dogs make it easier to exercise and are a form of responsibility that obliged you to get out. If you don’t have a dog (or don’t want to get one), offer to walk a neighbor’s dog.

5 Walk to your local shops instead of driving. Unless you've got heavy packages to carry, walking locally makes good sense. Recruit a friend or family member to join you for company; conversing while walking makes the walk seem shorter.

6 Listen to music while you exercise. Load your iPod or MP3 player with your favorite upbeat music. Give yourself a great excuse to walk or run while listening to your music selection. You can even create a playlist that mirrors your workout, with a slow “warm-up” song, 30-minutes of upbeat walking/jogging music, then a 3-4 minute “cool-down” song. Using a timed playlist can help you ensure that your exercise session is the appropriate length.

7 Reduce your stress levels. Stress is linked to high glucose levels that can lead to diabetes.^[11] This is because when your body recognizes that you are stressed, it primes itself for a “fight or flight” response that throws off your hormone levels. This hormonal change can also increase your chances of gaining weight. To reduce your stress:

• Identify why you are stressed. Figuring out why you are stressed will help you address and reduce that stress factor and lower your stress levels.
• Learn to say no. Taking on more than you can handle can lead to high stress levels. Recognize your limits and learn to say no to things or ask for help if you need it.
• Express your emotions. Sometimes talking to someone about your stress will help you to feel less stressed. The person might also be able to see your situation from an outsider’s perspective that will help you to find a solution.
• Manage your time well. Learn to prioritize things and know when other things can be pushed to the side. Try to estimate how long a task will take you and plan your day out accordingly.

8 Get plenty of sleep. Adults need at least 6, but preferably 7 or more hours of sleep every night for recovery time for the nerves and all other systems to settle and rest. Getting enough sleep is essential to maintaining blood sugar and blood pressure, both of which are related to diabetes.

• If you are unable to sleep at night, try reducing your “screen time” before bed, sleeping in a dark room with a noise machine, and limiting your caffeine consumption during the day.
• Talk to your doctor about medicinal or herbal sleep aids if you are still unable to sleep well at night.