Preventing diabetes, type 2 diabetes is now possible, given the available information to us. Genetic inheritance only increases the chances of contracting the disease. It is not a certainty. There is now a ton of scientific evidence proving that epigenetic factors play a major role in human health, disease control, and management.
With this scientific overview, all lifestyle diseases, including diabetes, can be prevented by maintaining a healthy lifestyle. We are all familiar with commonly known and understood healthy lifestyle principles. These are:
- Regular exercise
- Eating healthy food
- Keeping stress down to the extent possible.
Sleep has emerged as a major factor in disease prevention. Eight hours of sleep a day is known to keep a person healthy. The trick is to maintain a balance and not oversleep or get sleep-deprived.
Yoga, meditation, tai chi, and qi gong are also known to help in preventing diabetes. Here are a few summaries of scientific work that support the role of Yoga, for instance.
A systematic review of articles and studies on the health impact of Yoga shows that its’ practice helps in weight control and reduction of blood pressure, blood lipids, and blood sugar. (Yang, K., 2007; Youngwanichsetha, S. et al., 2014)
Yoga and standard physical training exercises both positively impact individuals who have diabetes. It helps reduce oxidative stress and bring about improvements in antioxidant profiles. (Gordon, L.A., et al., 2008)
Diabetic individuals who performed pranayama felt a sense of well-being in 7 to 10 days of practice. Demand for insulin and other diabetes control medicine dropped. In this trial, four types of pranayama were practiced for 30 minutes, followed by 10 minutes of resting yoga posture called Shavasana (a dead person pose posture). (Sahay, B.K., 2007) Pranayama practice is another mode of preventing diabetes.
Remember, the key to lifestyle disease prevention lies in your hand. It is epigenetic that can override genetic predilection. Type 2 diabetes can be prevented through lifestyle modification and a healthy diet rich in plant-based foods and low in fats and dairy.