Diabetes is becoming an increasingly common problem in Nigeria, and many people are wondering “How can I reduce my risk of developing diabetes?” The truth is that with a few changes in lifestyle habits, you can significantly reduce your risk of developing diabetes today.
In reducing your risk of developing diabetes: The first step in reducing your risk of diabetes is to understand the mechanics of how diabetes develops. Diabetes begins with an insulin problem within your cells. Either the body does not produce enough insulin, or it does not sense and use the insulin it has. Either way, the body has to deal with a lack of insulin in its functioning. When this happens, the body will over produce insulin, resulting in too much insulin in the blood. As a result, the body cannot properly use glucose for energy. Genetics, obesity, and exercise patterns all affect insulin sensitivity.
Some people are naturally born with insulin problems, but for the most part when the body does not properly utilize insulin, it is because of a combination of lack of exercise and excess fat in the body. This can cause high cholesterol levels, additional weight gain, and high triglyceride levels in the blood.
In reducing your risk of developing diabetes: Exercise. Even mild exercise such as walking around the neighbourhood after dinner is an improvement over no exercise at all. Exercise gets the metabolism going, stimulates endorphins, and promotes weight loss. The more you exercise, the more results you will see, but truly, it doesn’t take much. Thirty minutes of brisk walking a day, twenty minutes of aerobics, or half an hour of swimming is all you need to start becoming healthier today. Even yoga in the mornings is a great start to your day, as it is relaxing, but still allows you to tone and firm your body and promote good health.
In reducing your risk of developing diabetes: Lose weight. Excess weight puts an incredible strain on your body – not only your bones and muscles, but the individual cells in your body must work harder to get accomplished the simple tasks that keep you alive. Losing just ten pounds will significantly reduce strain on your heart, liver, and pancreas – the organ which produces insulin. Losing ten per cent of your body weight is even better – and not only will this help your body to function better, but you will feel better in the end as well. Not only right after exercise, when your body is producing endorphins, but as you lose weight, you will look younger, feel more youthful, and have more energy to enjoy life with.
All of these tips are only tips. To get an accurate reading of your body’s current glucose reading, you may want to try a home testing kit, which is quick and easy. You should also talk to your health care physician if you have any concerns or questions concerning your health. After all, these tips will work for everyone, but to get a personal fitness plan, you may need to see your health care provider.