Prevention of Type 2 Diabetes Mallitus A Focus on Physical Activity and Lifestyle Changes

Diabetes is a costly disease affecting 387 million individuals globally and 28 million in the United States. Its precursor, prediabetes, affects 316 and 86 million individuals globally and in the United States, respectively. People living with elevated blood glucose levels are at high risk for all cause mortality and numerous cardiometabolic ailments. Fortunately, diabetes can be prevented or delayed by maintaining a healthy lifestyle and a healthy body weight. These strategies represent opportunities where practitioners, communities, and health care systems can work together to provide individuals with education, support and opportunities to maintain healthy, diabetes free lifestyles. The worldwide prevalence of type 2 diabetes mellitus is increasing at a rapid rate, predominantly because of changes in environmental factors interacting with individual genetic susceptibility to the disease. Data from 20 longitudinal cohort studies present a consistent picture indicating that regular physical activity substantially reduces risk of type 2 diabetes. Adjustment for differences in body mass index between active and inactive groups attenuates the magnitude of risk reduction, but even after adjustment, a high level of physical activity is associated with a 20 30 reduction in diabetes risk.It is possible to prevent type 2 diabetes. Whether you have several of the risk factors or you've been told you have prediabetes, you can take action and reduce your risk of developing diabetes. Being overweight BMI greater than 25 kg m2 increases your risk of developing type 2 diabetes, so if you're overweight, you should take steps to lose weight. By losing 5 to 10 of your body weight, you can reduce your risk. You can do this by eating smaller portions and being more physically active, which, conveniently enough, are two other ways to prevent type 2 diabetes. First, build your meals around vegetables rather than meat, and cut back on your starches. Avoiding added sugar and sugar substitutes, as well as processed grains. Instead, substitute with heart healthy fats, high protein whole grains eg, pasta made from chickpea flour, quinoa, sprouted wheat bread , fruit to add sweetness even to salads or as a snack, and lean meats and dairy products. Seek out new, appetizing recipes there are many cookbooks that offer lower fat and healthier recipes. Aim for some daily physical activity. Exercise is important to help prevent type 2 diabetes and has so many other benefits. It can help you keep lost weight off, and improve your heart health, and if you're insulin resistant, it can help increase your bodys response to insulin exercise so you will have better blood glucose control. Drinking water throughout the day is always good to keep your organs and skin healthy. Of course, getting some fluid before, during and after exercise is just as important to avoid becoming dehydrated. Laxmi Kumari Yadav "Prevention of Type 2 Diabetes Mallitus: A Focus on Physical Activity and Lifestyle Changes" Published in International Journal of Trend in Scientific Research and Development (ijtsrd), ISSN: 2456-6470, Volume-5 | Issue-5 , August 2021, URL: https://www.ijtsrd.com/papers/ijtsrd43839.pdf Paper URL: https://www.ijtsrd.com/biological-science/zoology/43839/prevention-of-type-2-diabetes-mallitus-a-focus-on-physical-activity-and-lifestyle-changes/laxmi-kumari-yadav