Diabetes Prevention: 6 Tips Everyone Should Consider

Changing your lifestyle is considered a big step toward good health. Prevention is really important if you are currently at risk of diabetes. Whether you have been diagnosed with prediabetes or have factors like a heavyweight, high cholesterol, or family history, lifestyle changes can prevent or delay the onset of disease. 

Apparently, no one wants to deal with such chronic diseases, and everyone wants to either prevent them or treat them. Making a few mindful changes to your lifestyle can help you avoid the serious health complications caused by diabetes, such as kidney failure, heart damage, etc. 

So, if you have almost reached the stage of life where everyone is suffering from at least one chronic disease, you can change the pattern because an old proverb says – “It’s Never Late To Start”.  

Start With These Six Steps 

Progressing from prediabetes to diabetes can take some time. You can take some actions to reduce the risks of diabetes. 

Eat Fiber

Getting plenty of fiber is good to prevent diabetes. How? Fiber effectively helps in weight management and improves your gut health. These are two factors that can be responsible for diabetes. So, consuming a good amount of fiber sources in each meal such as Ragi Nutrition Food, fruits like banana, apple, carrots, vegetables like broccoli, chickpeas, split peas, etc., can prevent spikes in blood sugar and insulin level, which may help reduce the risk of developing diabetes. 

Manage Weight

Being overweight or obese is one of the causes of diabetes. Losing extra weight reduces the risk of developing diabetes up to 60%. People with heavy weight are more likely to develop diabetes compared to people with average weight. 

So, if you want to prevent diabetes, set your weight management goals. For this, talk to your doctor or dietitian, or trainer to work on weight loss. 

Be Physically Active

Physical activities like exercise, playing, walking, running, cycling, yoga, or meditation have several benefits. It can help you in losing weight, keeps you active, and boosts your metabolism. All these factors further help maintain blood sugar levels while keeping insulin in check. 

Physical activities that can people incorporate to step ahead to a healthy life are- 

Aerobic Exercise – Be it kids, adults, or old people, aerobic for all. Take out just 30 minutes in a day and a total of 150 minutes of the week from your schedule and indulge yourself in activities like swimming, walking, running, dancing, etc. This is the best practice for all groups to stay healthy and fit. 

Resistance Exercise – Resistance exercise increases your body’s strength, balance, and ability to maintain an active life. It mainly includes weightlifting, yoga, and calisthenics. You can join a gym and should practice under the trainer’s guidance. 

Cut Off Bad Habits

Bad habits mainly include smoking and alcohol consumption. Occasional smoking and drinking do not affect your health but continue and excessive amounts of alcohol and tobacco can lead to severe problems like type 2 diabetes, lung infection, liver damage, etc. 

So, if you want to prevent the risk of developing diabetes, limit smoking and consumption of alcohol if you do it excessively. 

Drink Water  

If you think that the purpose of water is just to satisfy your thirst, you should read further. Drinking enough water removes toxins and impurities from the blood which leads to improved health. It helps control blood sugar and insulin levels, which results in reducing the risk of developing diabetes. Choosing water over other beverages and sticking to the right amount of water consumption daily can help you stay a healthy life long. 

Reduce Sugar and Refined Carbohydrates 

Eating foods loaded with high sugar and refined carbohydrates can increase blood sugar and insulin levels, which may result in chronic diabetes. White bread, potatoes, and many types of cereals are examples of refined carbohydrates. With these items, you should also limit sugar-loaded products such as white sugar, soft drinks, desserts, etc. You can choose a complex carbohydrate such as vegetables, oatmeals, and whole grains over these good products to control the sugar level and refined carbohydrates. 

Making little changes to your lifestyle can help you with a healthy life. These are the basic tips that anyone can follow in regular life to stay active and healthy. They can not only prevent diabetes but also help manage blood pressure, stay away from heart disease, and several other chronic and acute diseases. 

Types of Diabetes

There are three types of diabetes- 

  • Type 1 Diabetes
  • Type 2 Diabetes
  • Gestational Diabetes

Check the following symptoms for these types of diabetes. 

Symptoms of Diabetes

Symptoms and treatment of diabetes may vary according to the types of diabetes. Following are the common symptoms. 

  • Frequent pee
  • Hungry
  • Thirsty
  • Weight loss
  • Blurry vision
  • Unusual infections
  • Sores that heal slowly
  • Tiredness
  • Numb or tingling hands or feet

If you are experiencing these symptoms, make sure to have your blood sugar tested with your doctor. 

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