Strategies to prevent diabetes include healthy lifestyle choices, healthy eating habits, and regular exercise. Others are weight loss, reducing stress and regular health check-ups.
Diabetes is a global health concern, reaching epidemic proportions in recent years. According to the International Diabetes Federation, an estimated 463 million people worldwide were living with diabetes in 2019. And this number is expected to rise to 578 million by 2030 and 700 million by 2045.
Diabetes is not confined to a specific age group or geographical location; it affects individuals across diverse backgrounds. To effectively prevent diabetes, we must first understand its types and which of them is preventable.
Diabetes is a health condition that comprises various metabolic disorders, each with its distinct characteristics. Type 1 diabetes is an autoimmune condition where the immune system mistakenly attacks and destroys insulin-producing beta cells in the pancreas. It isn’t preventable, and individuals with type 1 diabetes rely on insulin injections for survival.
Type 2 diabetes occurs when the body becomes resistant to insulin or doesn’t produce enough insulin to maintain normal blood sugar levels. Lifestyle factors play a significant role in the development of type 2 diabetes, so it is preventable. Gestational diabetes is a temporary form of diabetes that occurs during pregnancy and usually resolves after childbirth.
Here are 6 things you can do to prevent diabetes
1. Choose a Healthy Lifestyle
The choices we make in our daily lives influence our susceptibility to diabetes. Diet and nutrition play a significant role in diabetes prevention. You should always eat a balanced diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins. Also, minimize the intake of processed foods, sugary beverages, and excessive saturated fats. These choices help in weight management and contribute to stable blood sugar levels.
Healthy lifestyle choices not only contribute to diabetes prevention but also foster overall well-being. Apart from regulating blood sugar, adopting a health-conscious lifestyle reduces the risk of associated complications, such as cardiovascular diseases and obesity. Incorporating these lifestyle choices is a sustainable approach to long-term health.
2. Adopt Healthy Eating Habits
Adopting healthy eating habits is a cornerstone in the prevention of diabetes. A healthy eating habit is built on the fundamental pillars: a balanced diet, portion control and mindful eating.
A balanced diet has a keen focus on whole foods. Whole foods such as fruits, vegetables, whole grains, and lean proteins. They provide essential nutrients without refined carbohydrates and added sugars that contribute to high blood sugar.
Portion control is another key aspect of healthy eating. It’s one of the most effective ways to organically crush sugar level in a short period of time. It also helps to maintain a balanced diet. Having the appropriate portion sizes regulates calorie intake, supports weight management and reduces the risk of insulin resistance. Overeating, even healthy foods, can lead to an imbalance in energy levels and hormones, which impact blood sugar levels.
Mindful eating involves being fully present during meals, paying attention to hunger and fullness cues, and savouring the flavours and textures of food. It discourages overeating by stimulating a full awareness of the eating experience. Chewing slowly, pausing between bites, and appreciating the sensory aspects of a meal contributes to a more mindful eating experience.
3. Engaging in Regular Exercise and Physical Activity
Engaging in regular physical activities may assist in the prevention of diabetes. These activities offer numerous benefits for both physical and metabolic health. One of the major benefits is the improvement of insulin sensitivity. It also enhances the body’s ability to use insulin efficiently, helping to regulate blood sugar levels.
Furthermore, exercise plays a crucial role in weight management, a key factor in preventing diabetes. Maintaining a healthy weight reduces the risk of insulin resistance, a precursor to type 2 diabetes. Exercise burns calories, reduces body fat, and helps to maintain a healthy body mass index (BMI).
Aerobic exercises, such as walking, jogging, swimming, and cycling, are effective in preventing diabetes. It is recommended to engage in at least 150 minutes of moderate-intensity aerobic activity. Or 75 minutes of vigorous-intensity aerobic activity per week.
Following this routine increases heart rate and breathing, promoting cardiovascular health and aiding in weight control. Additionally, exercises that focus on building muscle mass can enhance glucose metabolism, thereby lowering blood sugar levels.
4. Manage your Weight
Excess weight, obesity and diabetes are linked together. Thus, weight management is essential to the prevention of diabetes. You can’t successfully prevent diabetes if you fail to manage your weight.
Excess body weight, especially around the abdomen, increases the risk of developing insulin resistance and type 2 diabetes. Also, obesity contributes to the inflammation and release of hormones that disrupt blood sugar regulation.
Effective weight loss strategies involve a combination of dietary adjustments and regular physical activity. Focusing on nutrient-rich foods and minimizing processed and sugary items aids in weight loss. Regular physical activity not only burns calories but also improves metabolic health.
The combination of a nutritious diet and regular exercise is key to achieving and sustaining weight loss. Maintaining and sustaining a moderate weight loss helps you to prevent diabetes.
5. Undergo Regular Health Check-ups
Having regular health check-ups is one of the best approaches to preventing diabetes. Its most important benefit is the early detection and timely intervention of any underlying condition, including diabetes. Regular monitoring of blood sugar levels assists in identifying risk factors and potential signs of diabetes before they escalate into serious health issues.
Periodic tests, such as fasting blood glucose and hemoglobin A1c, reveal how the body processes sugar over time. High blood sugar levels may indicate prediabetes or diabetes, prompting further diagnosis and intervention.
Aside from monitoring blood sugar, health check-ups assess a range of relevant signs and symptoms. Such signals include blood pressure, cholesterol levels, and waist circumference. High blood pressure and abnormal lipid profiles are associated with an increased risk of diabetes.
Regular check-ups enable healthcare professionals to identify these risk factors early. Thereby allowing them to work collaboratively with individuals to manage and mitigate these risk factors.
6. Manage Stress
Research shows an intricate relationship between chronic stress and diabetes. Prolonged stress triggers numerous physiological responses. One such response is the release of stress hormones like cortisol, which can increase blood sugar levels. The activation of cortisol can increase the risk of developing type 2 diabetes.
Stress reduction techniques such as mindfulness meditation and deep-breathing exercises have shown promise in lowering stress levels. These practices not only promote relaxation but also improve emotional well-being.
Regular physical activity serves as a direct stress reliever by triggering the release of endorphins. Endorphins relieve stress, thereby lowering blood sugar levels and preventing diabetes.
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