Practical Tips For Preventing and Managing Obesity Related Diabetes

May 24, 2024

Obesity-driven Diabetes, particularly Type 2 Diabetes, poses a significant health challenge globally. As obesity rates continue to rise, so does the prevalence of Diabetes, making it imperative to adopt effective prevention and management strategies. This blog explores practical tips that can help people mitigate the risk of developing Diabetes due to obesity and manage the condition effectively if already diagnosed. These evidence-based approaches aim at improving general health and quality of life, such as changes in meals and more exercise as well as stress management.

Adopt a Healthy Meal Intake

The cornerstone of a strategy to manage and prevent obesity resulting in Diabetes is the introduction of healthy eating habits. In addition to maintaining a healthy weight, a balanced meal intake also plays an important role in regulating blood sugar levels and preventing complications associated with Diabetes. Some key food recommendations can be found below:

Emphasise Whole Foods

A variety of foods that are rich in nutrients should be part of your diet. Focus on vegetables, fruits, whole grains, and legumes. These foods contain fibre, vitamins and minerals which are necessary for good general health as well as help to control blood sugar levels effectively.

Choose Healthy Fats

Look for healthy fats such as avocados, nuts, seeds and olive oil. In addition, these fats may help to improve the health of the heart and maintain a stable blood sugar level.

Limit Refined Carbohydrates and Sugars

As refined sugars and processed carbohydrates can cause rapid spikes in blood sugar levels, avoid foods and beverages containing refined sugars and processed carbs. Instead, select complex carbohydrates, such as whole grains, which provide a slower, more consistent release of glucose into the bloodstream.

Control Portion Sizes

To avoid eating too much, pay attention to the size of the portions. To manage the intake of calories and avoid weight gain, it is advisable to use smaller plates, measuring a portion or keeping an eye on serving size.

Eat Regularly and Avoid Skipping Meals

Skipping meals can lead to overeating later in the day, which may cause a change in your blood sugar levels. To keep blood sugar levels stable, aim to have regular, balanced meals and snacks throughout the day.

Stay Hydrated

You should drink plenty of water and limit your sugar intake. Hydration plays an important role in overall health and can help control appetite and support metabolic functions.

This is a recording of a zoom presentation we shared on 360 Lifestyle Support Network’s weekly Sunday afternoon zoom platform about ‘8 Powerful Ways to Treat or Prevent Diabetes’.

Stay Physically Active

The key strategy to prevent and manage obesity-caused Diabetes is staying physically active. In order to control blood sugar levels, improve insulin sensitivity and support weight management, it is important that you regularly exercise. For incorporating exercise into your everyday routine, we have put together some useful guidelines:

Engage in Regular Aerobic Exercise

Cardiovascular health and weight loss can be significantly improved through physical activity, e.g. walks, cycling, swimming or jogging. Aim for at least 150 minutes of moderate intensity aerobic exercise each week

Include Strength Training

Strength training, such as weightlifting and body weight exercises at a minimum of two times per week are beneficial in building muscle mass that can increase metabolic rates and help control blood sugar levels.

Choose Low-Impact Activities

Low impact exercises such as swimming, yoga and tai chi are excellent alternatives for those with joint or other health issues that can still deliver significant health benefits without putting undue strain on the body.

Be Active Throughout the Day

Staying active throughout the day is crucial, beyond the structured exercise sessions. You can help to keep you moving and burn more calories by taking the stairs instead of an elevator, walking during breaks or doing household tasks.

Set Realistic Goals

You can motivate yourself by setting achievable fitness goals. As your fitness level improves, begin with simple exercises that are easy to do and gradually ramp up the intensity and duration.

Seek Support and Accountability

Joining exercise groups or finding a workout buddy can provide social support and accountability, making it easier to stick with your physical activity routine.

Stay Hydrated

One of the most important aspects in managing and preventing obesity-driven Diabetes is to stay hydrated. Proper hydration is important for maintaining overall health and can support the management of blood sugar levels in several ways:

Improves Blood Sugar Control

While drinking only water won’t lower blood sugar levels in itself, it will help to keep your kidneys working properly by keeping you well hydrated and helping reduce the amount of glucose excreted via urine. This process may help stabilise the level of sugar in your blood.

Reduces Caloric Intake

The intake of water and/or coconut water before meals can help to make you feel full and reduce your chances of overexposing yourself. This may help to control weight, which is essential for preventing and treating type 2 Diabetes.

Boosts Metabolism

In order to maintain an efficient metabolism, proper hydration is essential. A well-functioning metabolism helps to burn calories more effectively, supports weight loss and reduces the risk of obesity-driven Diabetes

Promotes Better Physical Performance

In order to maintain energy levels and prevent fatigue during physical activity, it is essential that you remain hydrated. Regular exercise and hydration help you to be at your best, both of which are important components for Diabetes control and prevention.

Reduces Sugary Drink Consumption

By drinking more water and/or coconut water, you are less likely to consume sugary beverages that can spike blood sugar levels and contribute to weight gain. It is a simple yet effective way to control your caloric intake and blood sugar levels by replacing sugary drinks with water and/or coconut water.

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Petrina was a guest speaker for the topic ‘Practical Tips For Preventing and Managing Obesity Driven Diabetes’ to a group of Usana Health Sciences Members and Guests on 14th December 2023. Allocate some time to watch, listen and learn from the webinar recording as the tips shared are useful even if you choose to remain healthy and do not have obesity-driven Diabetes.

Build a Support System

Emotional Support

Managing Diabetes and weight loss can be emotionally challenging. Having friends, family, or a support group to talk to can alleviate stress and provide motivation. Emotional support, which is needed for long term management, has been linked to better adherence to healthy lifestyle and improved mental health.

Practical Assistance

Practical assistance such as accompanying you to checkups, helping with meal planning or participating in physical activity can be provided by support systems. This practical support may help you to stay on track with your Diabetes treatment plan.

Accountability

Having someone to check in with can increase accountability. Knowing that someone knows what you’re trying to do, whether it’s a friend, family member or support group, can help keep you on track. Regular checks may help to monitor progress and adjust strategies where necessary.

Sharing Knowledge and Resources

Valuable information and resources such as advice on healthy eating, exercise routines or coping strategies may be provided by the support system. Your understanding and ability to manage Diabetes effectively can be improved by sharing knowledge.

Encouragement and Motivation

Your confidence and motivation can be boosted by the positive reinforcement of the support system. It can make your journey more enjoyable and less daunting to celebrate small victories together.

Manage Stress

Managing stress is a critical component of preventing and managing obesity-driven Diabetes. The effects of stress on blood sugar levels may have a significant impact, leading to complications in Diabetes management. To help cope effectively with stress, these practical strategies can be followed below:

Regular Physical Activity

Exercise is an effective stress reliever. Reducing stress hormones and increasing endorphins, improving mood and overall well being can be achieved through activities such as walking, yoga, or swimming.

Healthy Eating

Blood sugar levels may be stabilised and energy increased by eating a diet that is high in healthy whole grains, fruits, vegetables or low protein; this can help to reduce stress.

Mindfulness and Relaxation Techniques

Reducing stress and promoting a sense of calm can be achieved through practices such as meditation, deep breathing exercises, and progressive muscle relaxation. These methods help to lower cortisol and improve the control of blood sugar.

Adequate Sleep

In order to manage stress, it is necessary to ensure that you have sufficient quality sleep. The lack of sleep may increase stress and lead to impaired blood sugar levels. Aim to sleep between 7 and 9 hours a night.

Social Support

Emotional support and practical advice is provided by connecting with friends, family and support groups. The feeling of isolation and stress can be reduced by discussing your challenges and sharing experiences.

Professional Help

If stress gets out of hand, seek help from a mental health professional. Strategies for managing stress and improving the ability to cope can be provided by therapists.

Hobbies and Leisure Activities

It may distract you from the stress and give you a sense of achievement and pleasure by participating in activities that you enjoy. Make time for things that make you happy, whether it’s reading, gardening, or playing a musical instrument.

Do You or Someone You Know Have Diabetes or is Pre-Diabetic? Watch a recording of our webinar to a live audience on zoom where we spoke on the topic “Practical Ways To Treat And Prevent Diabetes Naturally“.

Conclusion

A holistic approach that combines good eating habits, regular physical activity, adequate hydration and support networks as well as stress management are just some of the things needed in order to prevent and treat obesity-driven Diabetes. People can substantially decrease their risk of developing Diabetes and improve their quality of life in general, thanks to a focus on nutritious foods, consistent exercise, hydration, establishment of an adequate support system or use of stress relief techniques. These strategies do not only focus on managing the condition, but also promote healthy and balanced lifestyles that benefit both physical and mental well being.

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