Tips to Prevent Diabetes
Updated On Apr 22, 2021
Majorly there are two forms of diabetes, viz., type 1 and type 2. As there is no way to prevent type 1 diabetes, this article will focus more on preventive measures for type 2 diabetes. If you have type 2 diabetes, your blood sugar levels are very high. It is because your body does not use insulin well, also known as insulin resistance. Even though there is an element of impaired insulin secretion from the beta cells of the pancreas, especially when blood sugars are constantly high, type 2 diabetes makes the body unable to respond properly to insulin. Over time, high blood sugar levels result in complications that are too often seen in patients with type 2 diabetes.
Who Is At Risk For Type 2 Diabetes?
Your chances of getting type 2 diabetes depend on the combination of risk factors including your genes and lifestyle. Other risk factors include the following:
- High prediabetes. This means that your blood sugar levels are higher than normal but not so high to be called diabetes
- Being obese or overweight
- Being 45 years or more in age
- Family history of diabetes
- Having high blood pressure
- Having lower levels of good cholesterol or a high level of triglycerides
- Having a history of diabetes in pregnancy
- An inactive lifestyle
- History of stroke or heart disease
- Having PCOS (polycystic ovary syndrome)
Preventive Measures For Type 2 Diabetes
If you are at risk for diabetes, then you may be able to prevent or delay getting it. To lower the risk of diabetes, you should involve in a healthier lifestyle, make some changes, and have more energy. Some of these changes are:
- Cut Sugar and Refined Carbohydrates From Your Diet: High sugar intake, as well as food high in refined carbohydrates, may lead to diabetes over time. For instance, white bread, several breakfast cereals, and potatoes are high in refined carbohydrates. So, instead of these, you must choose complex carbohydrates such as oatmeal, vegetables, and whole grains, and you must also limit sugar.
- Quit Smoking If You Do: If you are a tobacco user, then you must quit it as smoking can contribute to insulin resistance, which can lead to type 2 diabetes. Quitting has proved in reducing the risk of type 2 diabetes over a period of time.
- Watch Your Portions: Avoid overeating or eating large portions at once to reduce insulin and blood sugar levels and decrease the risk of diabetes. Overeating has been a reason for increased blood sugar and insulin levels in people who are at a higher risk of diabetes.
- Aim For 30: Try to stay fit by walking, lifting weights, swimming, or dancing for 30 minutes, or 5 days in a week. In case you get no or very little physical activity, and you have a sedentary lifestyle, then you should start moving.
- Don’t Forget to Drink Water: Drinking water instead of other beverages may help control insulin levels and blood sugar levels, which in turn will reduce the risk of diabetes. Sticking to water saves you from taking beverages which are usually high in sugar levels.
- Eat More Fibre: Getting plenty of fiber is beneficial for weight management. Also, it can prevent spikes in blood sugar and insulin levels, which may help you reduce the risk of getting diabetes.
Type 2 diabetes is preventable in many patients. At least, it is possible for them to reduce the complications of diabetes by eating a healthy diet, exercising moderately so that the risk of long-term problems.
Apart from following these tips, you can also talk to your doctor about your risk of getting type 2 diabetes and follow the steps he/she advises to stay on a healthy diet. In short, make healthy food choices, stay at a healthy weight, and move out more every day. Also, try keeping a track of ways in which you can move more and eat healthy by writing them out.
Disclaimer: This article is issued in the general public interest and meant for general information purposes only. Readers are advised not to rely on the contents of the article as conclusive in nature and should research further or consult an expert in this regard.