Type 2 diabetes is on the rise everywhere in the world. Clinical trials have been funded by different organisations and countries to find out how to control and prevent type 2 diabetes. Researchers have found that there are several ways which can help you to prevent type 2 diabetes.

Change your diet

You will need to keep a close look on your diet if you want to manage type 2 diabetes. You will need a healthy diet which will help you to keep the detrimental effects of this medical condition in check. Such a healthy diet will include fresh fruits and vegetables, lean meats, beans, whole grains and low fat dairy. You need to include more fruits and non-starchy vegetables. Such vegetables include broccoli, lettuce and carrots. You will also need to check the portions you are eating. Always keep your portions smaller. If you are eating more food with high glycaemic index (GI), then it will be a problem. Such foods include white rice, white breads and soda.

Eliminating fast food completely may not be possible for you but if you are trying to beat type 2 diabetes, you will need to limit the amount. You should avoid first food because it is full of refined carbohydrates, sodium and Tran's fat and these are especially very bad for you when you are suffering from type 2 diabetes.

Lose weight

If you want to beat type 2 diabetes, you will need to lose weight. What you need to do that? When you lose weight, it will reduce your blood sugar levels and you will be able to manage your type 2 diabetes. Losing just 10- 15 pounds of your existing weight will help you to manage your blood sugar levels. If you have more fat in your belly (which means you are apple shaped), you are more likely to have type 2 diabetes than people who have more fat in their thighs, hips and buttocks (pear shape). If you are a woman and your waist is more than 35 inches or you are a man and your waist is more than 40 inch, then you will need good diabetes management and for that you will need to lose weight.

Manage your stress

If you want to beat type 2 diabetes, you will need to manage your stress better than what you are doing right now. Stress is not good for you because it will hamper your efforts to control blood sugar levels. There are different techniques available for managing stress. You can try relaxation techniques, yoga, meditation, tai chi, massages and soothing music. When you are relaxed, you will also be able to sleep better and that will help you to control type 2 diabetes. You can avoid alcohol, spicy foods and caffeine at night to get a better sleep. Yoga and deep breathing before you go to bed will also help you to manage your stress and get a better night's sleep.

Exercise regularly

To beat type 2 diabetes, you will need to exercise today and exercise regularly. It will not only help you in losing weight but it will also help you to keep type 2 diabetes in control. Different physical activities like walking, running, cycling, strength training, high-intensity interval training or any other form of training is good for you. With exercise, you can push glucose out of your blood into your cells and thereby reduce your blood sugar level. Intense workout is what you need to get better results. It will offer you more protection from type 2 diabetes if you are engaged in intense workout.

Even regular weightlifting workout is also good for you to maintain your blood sugar levels.

References
1. Diabetes Reducer
2. 10 tips to help prevent type 2 diabetes
3.Medlineplus