How to prevent diabetes is a question that lingers in the minds of most people. What can you do to control or prevent it?
Diabetes is among the most persistent diseases that are affecting many people in the world today.
Despite the warning from health experts, statistics show that there is still a surge in the rate at which people develop diabetes. Therefore, it important to understand effective ways to manage or prevent.
What is diabetes?
Diabetes is a chronic disease that impedes the body’s ability to control glucose. As a result, it forces the sugar levels to rise to critical levels in the blood. Diabetes may cause symptoms such as frequent urination, excessive thirst, overeating/hunger, and blurred vision.
If untreated, it can cause blindness, heart disease, kidney damage among other health conditions.
There are two major types of diabetes; type I and type II. Diabetes type I affects children or juveniles whereas type II is common among adults.
Juvenile diabetes may be hard to prevent and or control because the patient has a defective pancreas which can no longer produce enough glucose. Therefore the patient will be dependent on insulin for the rest of his life.
Type II is non-insulin-dependent; hence can be prevented or controlled with lifestyle changes. The
Here are 10 ways to prevent and manage diabetes.
1. How to prevent diabetes by Being active.
Inactivity is the number one cause of most diseases including diabetes in the western world today. Not doing any form of physical exercise can cause the accumulation of fat around body tissues.
Coupled with that, too much fat makes it hard for the body to regulate glucose. Fat also contributes to the accumulation of cholesterol in the body.
Excessive fat can contribute to a spike in your blood glucose levels which can increase your risk of type 2 diabetes. For these reasons, please try to be active.
I believe that incorporating moderate exercises such as walking can help burn the extra fat and sugar in your blood. Read more on the benefits of exercise here.
2. How to prevent diabetes by Eating whole natural high fiber, low-calorie foods.
Whole foods that are high in fiber and low in calories can help to stabilize blood sugar levels. Eat plenty of organic fresh vegetables, fruits, and whole grains, such as legumes.
Fiber especially the insoluble type, helps to slow down your digestion, increase satiety, and slow the absorption of sugar in the body.
Try to avoid fruit juices and diet soft drinks. Juices usually contain some hidden sugars which can cause a hike in your glucose. Drink plenty of plain water instead; water helps to detoxify your blood and make it less viscous.
Avoid oily and greasy foods to minimize the amount of fat absorbed in your bloodstream. Refrain from adding creamy and oily dressings in your salads and sauces.
Use butter and margarine sparingly. Too much fat can cause insulin sensitivity and fluctuations.
3. How to prevent diabetes by Avoiding processed and highly refined food.
Most of these foods lack fiber and are calorie-dense. Besides such foods are high in fat as well as sugar. These foods are high in the glycemic index and besides, they can quickly raise your blood sugar as well as your insulin levels.
Refined foods are high in calories in addition to refined sugars. Moreover, they can contribute to weight gain and contribute to an accumulation of fat on the blood vessels. These foods can cause obesity, heart disease, and other serious complications.
4. Lose weight if you are overweight to prevent diabetes.
Being overweight can contribute to diabetes. Weight gain contributes to the accumulation of fats and sugar around your body tissues.
Too much fat and sugar make it hard for you to control and manage your blood sugar. Therefore, maintaining a healthy body weight is necessary to keep your blood sugar levels healthy.
Eating foods high in fiber and low in fat as well as doing regular physical activities can successfully help you regulate your blood sugar levels. Along with this, try to avoid overeating by watching the calories you consume in every meal.
Minimize fat and sugar in your diet. You can as well cut these foods entirely from your diet if you have difficulties reducing them.
5. Do not skip your breakfast.
Undoubtedly Breakfast is the most important meal of the day which should not be missed. It is very vital in preventing as well as managing diabetes. Whereas you can afford to miss any other meal, you should certainly not miss your breakfast.
Make sure you eat a good breakfast every morning. Furthermore, eating a well-balanced breakfast high in fiber helps suppress your appetite and keep you full for long .Coupled with that, it also helps to stabilize your blood sugar.
Breakfast helps to prevent unnecessary indulgence in unhealthy foods which only fill your tummy for a few hours while causing a spike in your blood glucose.
6. Minimize stress to prevent diabetes.
Whenever you are stressed, it becomes difficult to take care of your health properly. You may find yourself indulging in unhealthy eating habits such as drinking excessive alcohol and eating junk food. Besides, you may forget to check your blood glucose levels or even miss to take your medications.
Stress also stimulates the release of hormones which can cause your blood sugar levels to fluctuate.
Anxiety puts your body in a state of flight or fight which contributes to an increase in the releases of these hormones in addition to glucose. As a result of these, It becomes difficult to control your blood glucose.
Studies show that a reduction in stress can help stabilize one’s glucose levels. Learn different ways to solve your problems, cope with, and manage stress here.
7. How to prevent diabetes by getting enough sleep.
Getting adequate rest and sleep can indeed help to rejuvenate your body and repair damaged tissues such as your pancreas. Moreover, not getting enough sleep only increases your risk of developing diabetes.
Any Sleep deprivation weakens the body and throws your hormones out of balance. Insomnia also contributes to weight gain or obesity.
Your body starts to secrete insufficient insulin in your blood as a result of sleeplessness. You can read about the causes of insomnia and how to prevent them from here if you are struggling with sleeplessness.
8. Quit smoking.
Smoking increases your chances of developing diabetes Type 2, Liver disease, kidney, and lung damage among other health challenges.
Smoking also makes it difficult for you to manage your blood sugar levels. Consequently, it also enhances tissue as well as nerve damage in the body.
Avoid smoking at all costs to reduce your chances of developing diabetes and other chronic health conditions. According to the CDC, It’s easy to control your blood sugar levels when you quit smoking.
If you’re trying to quit, but you’re not successful, talk to your doctor. He will advise you on the best way to stop for good.
9. Reduce alcohol consumption.
Drinking alcohol in excess can likely increase your chances of developing not only diabetes but also other chronic health conditions.
If you have to drink then, please do so in moderation because too much alcohol can cause a fluctuation in your blood glucose levels.
In addition to that, alcohol has high amounts of sugar and carbohydrates which can cause an increase in your blood sugar levels.
It also contains high amounts of calories which can contribute to weight gain. Similarly, the excessive weight makes it very hard for you to regulate your blood sugar levels.
10. Monitor your blood glucose levels and Take your medications.
Checking your blood sugar levels and taking your medications in the right way makes it easier for you to control diabetes. Not receiving or taking your drugs can contribute to severe consequences such as being hospitalized.
Check your blood glucose levels at the right time and take your drugs as advised by your doctor in their right doses. Most importantly, try to keep a record of your blood glucose readings each time you monitor it. It not only helps to avoid taking too much or an underdose of your medications, but it also helps you to track your progress.
Set a reminder of the refill dates to remember easily. In addition to this, please do not stop taking your medicines unless asked to do so by your doctor. Ask for your doctor’s opinion before adding any supplements or remedies to your treatment.
Here is a list of high fiber, low-calorie foods to incorporate in your diet.
Eat whole raw fruits to get the most fiber from them. Chew them properly to ease their absorption in the body. You can as well use them to make smoothies if you like.
Cook them slightly or eat them raw in salads to avoid destroying their high fiber content and nutrients. Try to get fresh ones, they not only taste better but are also full of nutrients.
- All green leafy vegetables
Seeds and nuts
You can have the seeds in the ground form for easy absorption. Eat the nuts raw if you can or slightly roasted. Try to buy slightly salted or unsalted ones. On the contrary, if you like making from scratch avoid adding too much salt to them.
Go for the organic whole grains over the refined ones. Avoid buying the canned ones because they contain too much salt and preservatives.
If you must have the canned ones, then please rinse them in clean water to reduce the amount of salt in them before cooking. However, you can Cook them from scratch if you can.
- Green peas
Whole Grain bread
Diabetes can be prevented, managed, or even reversed with a healthy lifestyle. In other words, try to make healthy food choices, exercise moderately, and watch your blood sugar levels.
Likewise, quit smoking and drinking, by all means, they can sabotage your health progress. By the way, smoking and drinking do not add any value to your health. They not only worsen your condition but also shorten your life, so why risk? All in all, take care of your health.