Type 2 diabetes affects millions of people worldwide, and high blood sugar levels can lead to serious complications, including kidney and foot problems. Diabetes UK has revealed three key lifestyle changes that can significantly reduce the risk of developing the disease.
According to their data, following simple rules can reduce the likelihood of developing diabetes by about 50%. The main recommendations include:
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proper nutrition;
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regular physical activity;
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weight control and weight loss in case of obesity.
Experts emphasize that half of people at risk of type 2 diabetes can avoid the disease or delay its development if they monitor their weight, waist circumference, and eat right.
Physical activity plays an important role. It is recommended to walk briskly or do other exercises for 30 minutes every day, five times a week. If you are short on time, these 30 minutes can be divided into three short intervals of 10 minutes. Sitting or lying down for a long time increases the risk of diabetes, so experts advise getting up, stretching, and moving around more often, even while working at a desk or watching TV.
When it comes to nutrition, it is important to choose beverages without added sugar, include foods high in fiber and complex carbohydrates, such as whole wheat pasta, in your diet, and reduce your intake of red and processed meat.
To start physical activity, experts advise setting realistic goals, such as a 10-minute walk after eating, and gradually increasing the load.
Following these simple tips will help significantly reduce the risk of developing diabetes and improve your overall health.
