8 Ways to Prevent Diabetes

admin

Change your Ways, Minimise your Risks

There are three types of diabetes, namely Type 1, Type 2 and Gestational diabetes.

While Type 1 diabetes (also known as juvenile diabetes) and Gestational diabetes (occurring in a small percentage of women during pregnancy) are not preventable, Type 2 diabetes – the most commonly prevalent form of the disease –  is preventable.

Type 2 Diabetes is a condition where the body gradually reduces/stops the secretion of insulin, or  where the cells in the body become resistant to the insulin produced. While it is true that diabetes can be be passed down through genetic inheritance, your behavioural and lifestyle choices can greatly influence the outcome and help you stay diabetes free!

Here are some easy steps that can help you keep Type 2 diabetes at bay:

  • Control Your Weight

A person who is overweight is seven times more susceptible to develop Type 2 Diabetes, while an obese person is 20 to 40 times more likely to develop diabetes when compared to a person with a healthy weight!

Keeping your weight balanced with your Body Mass Index BMI will cut down your chances of developing diabetes.

  • Go Low on Carbs

Sugary foods and refined carbs flood your bloodstream with small sugar molecules.

Therefore, make sure you do not exceed the daily recommended sugar intake levels, which is 150 calories (37.5 grams) for men and 100 calories (25 grams) for women.

You may include low-carb foods such as eggs, chicken, tomato, onion, lamb, sea foods, cauliflower and cucumber to your diet.

  • Avoid Aerated Beverages

Sugary beverages like soda and punch lead to an increased risk of Type 2 Diabetes.

On the other hand, make sure you stay well hydrated with at least 8 glasses of water (2-3 litres) per day.

  • Include Fibers in Every Meal

Include at least one food component containing fibers in every meal to prevent a sudden spike in blood sugar levels soon after eating.

Oats, almonds, apples, kidney beans, beetroot and strawberries are some fiber-rich foods.

  • Cut Down on Processed Foods

Studies suggest that cutting back on packaged foods may help reduce the risk of diabetes.

These include foods that are high in vegetable oils, refined grains, additives, processed milk, ketchup and dried fruits.

  • Move your Body

A sedentary lifestyle drastically increases the risk of diabetes.

If your job requires you to sit at a desk for hours together, an activity as simple as standing up and walking around for a few minutes can help.

Moderate exercising, such as brisk walking on a regular basis (for 30 minutes a day, 5 times a week) will make the cells in your body more sensitive to insulin and reduce the risk of diabetes.

  • Get Enough Sleep

Chronic sleep deprivation and poor quality sleep increase the risk of obesity and, subsequently, diabetes.

Try to catch up on seven or more hours of sleep at night.

  • Stress Less

As a response to stress, your body tends to trigger the release of several hormones that may cause an increase in blood sugar levels.

Cope with stress through some mindful meditation, physical activity and of course, by seeking support from loved ones.

References

Share this article:

Related posts