Diabetes can cause many severe complications as it is a progressive disease. Blood sugar levels that are chronically elevated can wreak havoc on your body.
The good news is that keeping your blood sugars controlled and managing diabetes can help to prevent or delay potential complications.
Below are some ways to prevent diabetes to ensure that you stay healthy as you grow old.
Drink Water as Primary Beverage
Studies link sugar-sweetened beverages with obesity and diabetes. The risk of both conditions falls if you cut them out of your diet.
By far, the most natural beverage you can drink is water. Moreover, sticking with water most of the time helps you avoid beverages that are high in preservatives, sugar, and other questionable ingredients.
Researchers of one study on the effects of sweet drinks on diabetes stated that neither artificially sweetened beverages nor fruit juice were useful for diabetes prevention.
By contrast, consuming water may provide benefits. Some studies have found that increased water consumption may lead to a better insulin response and blood sugar control.
Lose Excess Body Fat
One of the most significant risk factors for diabetes is being overweight. In contrast, every kilogram of weight loss reduces diabetes risk by 16 percent.
The majority who develop type 2 diabetes is overweight or obese. What’s more, those with prediabetes tend to carry excess weight around abdominal organs and in their midsection.
Excess visceral fat promotes insulin resistance and inflammation which significantly increase the risk of diabetes. Although losing even a small amount of weight can help reduce this risk, studies show that you’ll gain more benefits the more you lose weight.
Have a Diet Plan
Follow a low-calorie diet. Studies show that a plant-based dietary pattern reduces diabetes risk. Foods to avoid are those rich in saturated fat, trans fats, and sugar.
Another step to prevent diabetes is to minimize processed food consumption. They’re linked to all sorts of health problems, including obesity, heart disease, and diabetes.
Also, add fiber to your diet. Getting plenty of fiber is beneficial for weight management and gut health. Studies in obese, elderly and prediabetic individuals have shown that it helps keep insulin levels and blood sugar low.
The risk of diabetes is raised with physical inactivity. A 2006 study had volunteers exercising moderately 150 minutes a week. Brisk walking does the trick.
It’s essential to avoid being sedentary if you want to prevent diabetes. If you sit during most of your day and get very little physical activity, then you lead a sedentary lifestyle.
Observational studies have shown a consistent link between the risk of diabetes and sedentary behavior. An extensive analysis of 47 studies found that 91% increased the risk of developing diabetes was evident in people who spent the highest amount of time per day engaged in sedentary behavior.
The release of several hormones that increase blood sugar is triggered by the stress response. Studies show that the ability to cope with stress is improved with mindfulness meditation. Social support and physical activity also help relieve stress.
Get Regular Medical Appointments
It’s important to see your doctor regularly for the warning signs of type 2 diabetes are less dramatic than those of type 1 diabetes. Your doctor might prescribe medication which is due for daily consumption. In order to lessen financial burden, you may also use diabetes drug coupons to your advantage.
Stay Clear of Smoking
Smoking has been shown to contribute to or cause many severe health conditions, including heart disease, emphysema, and cancers of the lung, prostate, breast, and digestive tract.
There’s also research linking type 2 diabetes and smoking and second-hand smoke exposure. In an analysis of several studies totaling over one million people, smoking was found to increase the risk of diabetes by 61% in people who smoked more than 20 cigarettes daily and 44% in average smokers.
Patronize Vitamin D
Studies have found that people whose blood levels are too low or don’t get enough vitamin D to have a higher risk of all types of diabetes.
As recommended by most health organizations, a vitamin D blood level of at least 30 ng/ml (75 nmol/l) should be maintained. One study found that in contrast to people with the lowest blood levels, people with the highest blood levels of vitamin D were 43% less likely to develop type 2 diabetes.
As opposed to what most people assume, diabetes is very dangerous. Due to numerous misconceptions, it becomes easy for many people with diabetes to get lax in their efforts to manage the dysfunction.
If left unchecked or mismatched, there are genuine dangers diabetes poses. Thus, it is essential that you take better care of yourself in preventing or managing diabetes.