Diabetes is a chronic disease that affects thousands of people in the whole world. Diabetes is a condition that takes place because the body does not make enough insulin or the body doesn’t use insulin enough to maintain the blood sugar level. It is called insulin resistance.
Before diabetes, there is a prediabetes stage where the blood sugar levels are high but not high enough to be diagnosed as type 2 diabetes. Type 2 is diagnosed when there is insulin resistance in the body.
Causes of diabetes
There many inevitable reasons for diabetes like if you have your genes, your family history shows diabetic patients then the chances of you getting diagnosed are quite high.
Certain other factors like age, past behaviors regarding diet or fitness cause diabetes.
Fortunately, preventing diabetes is not inevitable and you can take certain simple yet long-term measures to prevent diabetes.
Balance your Carbs
Consuming food that has carbohydrates will increase your sugar levels. Not everyone who has diabetes needs to reduce or restrict carbs but it depends on their weight and necessary nutrients.
A person, who is overweight and is trying to lose some, should decrease some levels of carbohydrates. On the other hand, a person, who is underweight, should get half of their calories from carbs. 200 to 225 carbs grams is advisable.
Food like fructose fruits, dairy, sweets chocolates should be avoided as they have more sugar than carbs.
Cut down on sugar
Intake of sugary foods in larger amounts increases the risk to develop diabetes. The blood sugar rises after eating and having sugary food will keep levels even higher.
People with prediabetes should avoid chocolates, cold drinks, dairy, and other sugary food. Skip sugary drinks and choose water or tea, coffee instead of that too with less or no sugar in it.
Try to eat food that has healthy fats like nuts and seeds.
Pull up your socks and work out!
Working out, daily exercises, walking name it whatever you want, indulging in physical activities will increase your natural insulin levels in the body.
A study found that adults should take moderate to vigorous intensity of aerobic-type exercise 3-5 days a week to prevent insulin resistance.
Work out frequently to cut down sugar levels and prevent getting diagnosed. Physical activities will not only cut down your sugars but will help you lose weight if you’re overweight or obese.
Maintain your weight
Excess fats cause inflammation and eventually insulin resistance. Studies have found that every kilogram of weight an individual lost their risk of diabetes reduced by 16%
Once you have lost some weight and found your ideal number on the weighing scale maintain it and try not to gain excess fats again.
Trying to practice portion eating, mindful eating or simply eating healthy meals full of vitamins and minerals will help keep your weight in check.
Smoking is a big NO!
Smoking anyway, whether to prevent diabetes or not is injurious to health. Although, it affects insulin resistance majorly which leads to type 2 diabetes.
The risk of getting diagnosed with diabetes increases by 50% for the people who smoke than those who don’t.
Avoid sedentary Behavior
Avoid being sedentary for preventing diabetes.
A sedentary lifestyle is where you spend most of the time seated; minimal physical activity. Making tiny changes like walking while talking in calls, taking a break from your desk for a walk or stretch helps a lot.
The risk of diabetes increases by 90% for people with a sedentary lifestyle. Opt for stairs instead of elevators, go walking for grocery or dancing a bit can improve.
Eating healthy food while watching fats and carbs, maintain your weight, getting involved in more physical activities pr working out can improve your lifestyle and help prevent diabetes.
Consulting a doctor first is always the best idea if you are confident of what or what not to do.