Regular exercise and maintaining a healthy weight
Try to aim for at least 150 minutes of physical activity every week.Leading an active lifestyle can reduce risk of getting type 2 diabetes. This is because when we exercise, we work our muscle.By working our muscles more often and making them work harder,it improves muscles ability to make use of insulin and hence allow cell to take in glucose,reducing blood sugar level which in turns lowers risk of getting type 2 diabetes.Exercise also activates GLUT4 , an insulin regulated glucose transporter, found primarily in adipose tissues and striated muscle glucose transporter . GLUT4 shuttle proteins to intake glucose. This is referred to an increase in sensitivity to insulin.Hence,higher glucose uptake leads to lower blood sugar level which lower risk of getting type 2 diabetes.
Besides that,regular exercises can help to maintain the person’s weight within the healthy range.People who are overweight or have obesity increases their insulin resistance and when their bodies can not properly use insulin.Insulin prevents blood sugar level from getting too high by allowing cells to store excess glucose .When the cells are resistant to insulin this makes blood sugar levels rise too high and there will be higher risk of getting type 2 diabetes. By having a healthy weight, it reduces risk of getting type 2 diabetes.
Consume healthy food
Eat a balanced diet, including whole grains, lean sources of protein, and vegetables.
By eating healthy food eg :food with lesser sugar , they would be lower amount of sugar being taken in by the body which decreases the amount of sugar in blood and hence , lower risk of getting diabetes.
Whole grains has bran and fiber which make it more difficult for digestive enzymes to break down the starches into glucose. This leads to lower and slower increases in blood sugar.
Take medicine if you need it
For people who have prediabetes(“pre-diagnosis” of diabetes), the medicine metformin can help prevent type 2 diabetes.However, do visit the doctor first before doing taking any medical treatment or taking any medicine.It is important to consult a doctor as a patient who has severe kidney disease are not advised to take metformin.
How metfromin works:
Firstly, it increases the sensitivity of muscle cells to insulin. This allow these cells to take in glucose from the blood more effectively.
Secondly, it lessen the amount of sugar produced by cells in the liver.
Finally, it slows down the absorption of sugar from intestines into bloodstream after meals so that there is lower increase in blood sugar levels after meals.