Diabetes is a group of metabolic diseases in which the body is not able to regulate the amount of sugar in the blood. The condition in which the body produces little or no insulin is known as Type-1 diabetes and people suffering from it need to be on insulin therapy for their entire lives. And the condition in which the body produces plenty of insulin but cells are unable to use it is known as Type-2 diabetes. Both of these conditions lead to high level of sugar in blood which produces symptoms like frequent urination, increased thirst and increased hunger.
It has been rightly said that “prevention is better than cure” and like many other diseases even diabetes can be prevented. Also, till date no cure of diabetes is known to exist therefore prevention of it becomes even more important. All that you need to do in order to prevent diabetes is to bring about some modifications into your lifestyle.
1. Leave your sedentary lifestyle
If you are not following an active lifestyle and spending most of the time without getting involved in physical activities then you are definitely increasing your chances of getting diabetes manifold. Physical activities make sure that your body is strong enough to utilize insulin more efficiently.
2. Decrease carbohydrate in your diet
People who have diabetes are always suggested to decrease the intake of carbohydrates in their diet as this increases the sugar level. But recent studies have shown that the risk of developing diabetes in prediabetics also gets increased with high carbohydrate intake. Hence, food products rich in carbohydrates must be avoided.
3. Increase high fiber foods in your diet
The risk of developing Type-2 diabetes gets lowered considerably by the intake of whole grain and high fiber products. Barley, brown rice, oats, unrefined wheat products are all rich in fiber contents and must be included in your diet. On the other hand, make distance from food products that have refined flours.
4. Include cinnamon powder in your diet
Studies have shown that compounds present in cinnamon powder are capable of lowering the level of triglycerides, fats and cholesterol present in the blood which consequently decreases the chances of developing diabetes. Also, the enzymes that stimulate insulin receptors get activated by cinnamon powder.
5. Make distance from stress
Stress is one of the major factors that leads to diabetes as it contributes towards high blood sugar level. Therefore, lowering stress level is of utmost importance when it comes to prevention of diabetes. Various stress management techniques like meditation and yoga are very effective and help you lead a balanced life. Deep breathing techniques are very effective in providing instant relief whenever you find yourself stressed.
6. Weight management
Studies have shown that the risk of developing diabetes gets doubled for every 20% increase in your weight. Healthy weight is also very important because obesity is the leading risk factor behind the occurrence of Type-2 diabetes. Its very important to make a distance from food products rich in fat and carbohydrates as they are known to increase your body weight.
7. Get involved in physical activities and exercises
The number of insulin receptors in the cells are increased considerably, if you are involved in physical activities. Thus, insulin is utilized more efficiently which lowers sugar level in the blood. In fact, you can lower the risk of developing diabetes by 80% just by an exercise of 35 minutes in a day. Is not it amazing!! Also regular physical exercise makes sure that you are able to maintain a healthy weight which goes a long way in preventing the onset of diabetes.
8. Avoid fast foods
Fast foods contains trans-fats, sugar, refined carbs, etc., therefore regular intake of fast foods can definitely land you into trouble. Nuts and fruits are a great alternative for fast foods as they are rich in fiber content and do not contain excess carbohydrates and fats.
9. Ditch processed meats and red meats
You are putting yourself at a higher risk of developing diabetes, if you are in the habit of consuming red meat on a regular basis. This is because the cholesterol content in them is very high. Also, processed meat products like hot dogs and ham are known to show similar effects.
10. Enjoy caffeine
Caffeine is known to contain antioxidants, magnesium and potassium which help in the absorption of sugar by the cells. Also, experts are of the opinion that caffeine is very effective in boosting your metabolism. Therefore, intake of coffee is always recommended when it comes to prevention of diabetes.
