Fact 10: Preventive Measures – Lifestyle Changes to Reduce Risk
Preventing hyperglycemia, particularly in the context of Type 2 diabetes, is highly achievable through lifestyle modifications. The key lies in addressing the risk factors that can be controlled, such as diet, physical activity, and body weight. Adopting a proactive approach to lifestyle changes can significantly reduce the risk of developing hyperglycemia and its associated complications.
A healthy, balanced diet is one of the most effective tools in preventing hyperglycemia. This involves reducing the intake of foods high in sugars and refined carbohydrates and increasing the consumption of whole grains, fruits, vegetables, and lean proteins. Understanding the impact of different foods on blood sugar levels and making informed dietary choices can go a long way in preventing blood sugar spikes.
Regular physical activity is another critical element in preventing hyperglycemia. Exercise helps the body use insulin more effectively, lowers blood glucose levels, and aids in maintaining a healthy weight. Engaging in at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling, is recommended for optimal health benefits.
Maintaining a healthy weight is crucial in preventing hyperglycemia. Excess body weight, particularly around the abdomen, increases the risk of insulin resistance, a leading cause of Type 2 diabetes. Even a modest weight loss of 5-10% of body weight can significantly improve insulin sensitivity and reduce the risk of developing diabetes.
Regular health check-ups and risk assessments are essential in preventing hyperglycemia. These check-ups can help identify prediabetes, a condition where blood sugar levels are higher than normal but not high enough to be classified as diabetes. Early detection of prediabetes provides an opportunity to implement lifestyle changes and prevent the progression to Type 2 diabetes. (10)
