As defined why the World Health Organization (WHO), “Diabetes is a disease where either the pancreas doesn’t produce sufficient insulin or when the body can’t use the insulin effectively.” Over the years there’s been an increase in people with diabetes, organ dysfunction as complications of diabetes, and deaths caused by high blood glucose. While Type 1 diabetes is due to deficient insulin-production, Type 2 diabetes is caused by the body’s inability to use insulin effectively and can be prevented. Cliché as it is, prevention is always better than cure. Here are simple tips to prevent diabetes:
1. Check for diabetes risk
There’s now ways where you can check for your diabetes risk without going to your doctor or a clinic. There’s now options to take the Hemoglobin A1c (HbA1c) Test yourself. Technology has become so far advanced than years back, that it’s even possible to interpret the results of your test in the comfort of your home. My Medical Score assists in interpreting your medical scores so you can manage your health.
2. Gulp more water
Watercan still never be replaced as the best beverage that you can have. Develop a habit of drinking a glass of water 10-15 minutes before meals. This will make you less hungry and give you a sense of fullness so you won’t crave to eat more. This can be a very good step, especially in reversing prediabetes.
3. Cutback from refined carbohydrates and sugar
Having a diet without sugary food and refined carbs can go a long way, especially if you’re at a high diabetes risk. Because insulin is used by the body ineffectively,it’s crucial to reduce the intake of food that can increase blood glucose. Some examples of refined carbohydrates are:
- Syrups (agave, maple, corn, tapioca, etc.)
- Anything with white flour (most bread, pizza, muffins, pies, waffles, etc.)
- Jams and preserves
- Corn chips
- Candy, chocolate, cookies
Try reducing the refined carbohydrates and sugars from your diet gradually so you won’t be craving. Instead, eat healthier carbohydrates like:
- Brown rice or riced cauliflower
- Sweet potatoes
- Whole-wheat pasta and bread
- Rolled oats
4. Keep on moving
A sedentary lifestyle or sedentary behavior has been seen to be closely tied to diabetes. On the other hand, regular physical activity can make your cells more sensitive to insulin and can keep your blood sugar levels in better control. Here are ideas on how to keep on moving:
- Walk or run for 15-30 minutes dailybefore you start your day.
- Stand up from your desk and walk for 5-10 minutes every hour while at work.
- Use workout mobile apps.
- Take the stairs instead of the elevator on every opportunity.
- March in place while talking on thephone or watching TV.
5. Stop smoking
Smoking isn’t good for your health at all. It’s been identified with other illnesses like cardiovascular diseases, pulmonary problems, and cancers. At the sametime, researches have shown that people who smoke are twice likely to develop diabetes compared to those who don’t.
6. Eat a balanced, healthy diet
“You are what you eat.” When you eat healthy food, you become healthy too. Having a balanced, healthy diet has always helped in preventing many kinds of diseases.Having a drastic diet has helped individuals in the UK, and it will likely work on you too. Here are some ways on altering your diet:
- Very low-carbohydrate diet – When you eat lesser carbohydrates,your blood sugar levels won’t increase, so there’s a lower need for insulin.
- Following a ketogenic diet – A ketogenic diet is one that has high fat, adequate protein, and low carbohydrates.
- Consume plenty of fiber – Not only is fiber good for your gut, it’s also important in weight management.
- Skip the fast food – While fast food may be convenient, they are high in saturated and trans fat, and sodium. Also, pass on processed food at any given opportunity. It’s best to prepare your meals.
- Portion control – Even if you’re already following a low-carb meal plan,it’s still important to avoid large portions of food.
7. Limit your alcohol consumption
Increased alcohol intake will lead to weight gain, especially in the abdomen area. There has been a link with belly fat to insulin resistance, so it’s best to keep your alcohol intake to a minimum.
8. Don’t neglect proper sleep
Poor sleeping habits and frequent sleep deprivation also plays a role in developing diabetes. Sleep affects metabolism and hormones, so lacking in sleep can result in these systems being less efficient and fluctuating. The less you sleep, the more stress hormone is produced, and your insulin won’t be able to do its job properly. Make sure you get the recommended eight (8) hours of sleep daily.
The statistics of people affected with diabetes are increasing on a yearly basis,but it’s still possible to take steps to prevent it. While it could be difficult, especially in the beginning, these simple steps can quickly be turned into habits with your consistency.