Five Sure Ways to Prevent Diabetes

The most prevalent form of diabetes, type 2, can be halted with lifestyle adjustments. If you already have type 2 diabetes due to being overweight or obese, having high cholesterol, or having a family history of the disease, prevention is crucial.

A change in lifestyle can stop or delay the beginning of the disease if you have prediabetes, which is elevated blood sugar that is not yet diagnosed as diabetes.

Making a few little lifestyle adjustments today may help you prevent potential major health issues associated with diabetes, such as damage to your nerves, kidneys, and heart. Starting is never too late.

1. Be more active physically

Regular exercise has a variety of advantages. Exercise benefits include:

reduce weight
Reduce your sugar levels
Increasing your sensitivity to insulin will help you maintain a normal range for your blood sugar.

The majority of people set the following objectives to encourage weight loss and keep a healthy weight:

Aerobic activity: Aim for at least 150 minutes per week of moderate to intense aerobic activity, such as brisk walking, swimming, cycling, or running, for at least 30 minutes on most days.

Resistance workout. Your strength, balance, and capacity to lead an active life are all improved by resistance training, which you should do at least 2 to 3 times per week. Yoga, calisthenics, and weightlifting are all forms of resistance exercise.

Limited inactivity: Long periods of inactivity, such as working at a computer, can be broken up to assist in managing blood sugar levels. Every 30 minutes, spend a few minutes standing up, moving around, or engaging in a mild exercise.

2. Eat wholesome plant-based foods

Plants supply your food with vitamins, minerals, and carbs. Sugars, starches, and fiber are all types of carbohydrates. These are the sources of energy for your body. Roughage and bulk are other terms for dietary fiber, which is the portion of plant foods that your body cannot digest or absorb.

Foods high in fiber encourage weight loss and reduce the risk of diabetes. Consume a range of wholesome, high-fiber foods, such as:

Fruits from trees, such as tomatoes, peppers, and other berries
Non-starchy vegetables which include broccoli, cauliflower, and leafy greens
Beans, chickpeas, and lentils are examples of legumes.
Whole grains, such as quinoa, whole-grain rice, whole-grain oats, and whole-wheat pasta and bread

Some advantages of fiber are:

Reducing blood sugar levels and slowing sugar absorption
preventing the digestion of dietary cholesterol and lipids
Managing other risk factors, such as blood pressure and inflammation, that have an impact on heart health
Assisting you in eating less by being more full and energetic than foods low in fiber

Avoid “bad carbohydrates” such as white bread and pastries, pasta made from white flour, fruit juices, and processed foods that are heavy in sugar or high-fructose corn syrup but low in fiber or minerals.

3. Consume good fats.

Since fatty meals are heavy in calories, they should only be consumed occasionally. Your diet should contain a range of foods with unsaturated fats, also referred to as “good fats,” to aid in weight loss and management.

Monounsaturated and polyunsaturated fats, which are both types of unsaturated fats, support normal blood cholesterol levels as well as heart and vascular health. Good fat sources include:

Oils from cottonseed, safflower, olive, sunflower, and canola
Almonds, peanuts, flaxseed, and pumpkin seeds are a few examples of nuts and seeds.
Salmon, mackerel, sardines, tuna, and cod are examples of fatty fish.

The “bad fats,” saturated fats, can be found in dairy products and meats. You should only eat a tiny amount of these. By consuming low-fat dairy products, lean chicken, and pork, you can reduce your intake of saturated fats.

4. Avoid fad diets and opt for healthier options.

Numerous fad diets, including the paleo, keto, and glycemic index diets, may aid in weight loss. However, there is little information available regarding the long-term advantages of these diets or their use in preventing diabetes.

Your eating objective should be to reduce weight and then go forward maintaining a healthier weight. Therefore, making healthy food choices requires a plan that you can stick to as a lifelong habit. Over time, you might benefit from making healthy options that incorporate some of your own gastronomic preferences and cultural customs.

Divide your plate into smaller servings as one easy way to aid in optimal food selection and consumption. These three sections of your plate encourage optimum healthy eating:

Fruit and non-starchy veggies make up half.
Whole grains make up one-quarter.
25%: foods high in protein, like lean meats, fish, and legumes

5. Lose Extra Weight

Obesity lowers the risk of developing diabetes. People in one significant experiment who lost roughly 7% of their body weight through dietary and exercise improvements saw a nearly 60% reduction in their chance of acquiring diabetes.

To stop the disease from progressing, the Nigerian Diabetes Association advises prediabetic individuals to lose between 7% and 10% of their total weight. Greater advantages will result from further weight loss.

Based on your current body weight, choose a weight loss target. Discuss attainable short-term objectives and expectations with your doctor, such as shedding 1 to 2 pounds per week.

When to visit the doctor

All persons aged 45 and over, as well as the following groups, should undergo routine testing for type 2 diabetes with diagnostic tests:

individuals under 45 who are overweight or obese and have one or more diabetes risk factors
Pregnant women with gestational diabetes
Those with prediabetes who have received a diagnosis
Children who are overweight or obese, have a history of type 2 diabetes in their family or otherwise have a risk

Tell your doctor about your worries regarding diabetes prevention. He or she will be appreciative of your efforts to avoid diabetes and perhaps provide more recommendations in light of your medical background or other circumstances.

Author

Eunice Adedoyin

A proud professional who loves researching and exploring the health sector, bringing diverse solution to health issues and empowering people with the right information to lead healthy lifestyle

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