Changes in lifestyle can help avoid the emergence of type 2 diabetes, the most prevalent kind of illness. Prevention is especially crucial if you are already at a higher risk of type 2 diabetes due to being overweight or obese, having high cholesterol, or having a family history of diabetes.
If you have prediabetes (high blood sugar that does not meet the criteria for diabetes), lifestyle adjustments can prevent or postpone the onset of illness.
Making a few lifestyle adjustments today may help you prevent the significant health issues of diabetes, such as nerve, kidney, and heart damage, in the future. It is never too late to begin.
6 Simple Steps to Preventing Diabetes
It is not unavoidable to go from prediabetes to diabetes. Although many variables, including heredity and age, cannot be changed, certain lifestyle and nutritional changes may lessen your risk. Here are six ways to reduce your risk of diabetes.
1. Losing Extra Weight is Essential
Diabetes is reduced by losing weight. Participants in one big trial lowered their chance of acquiring diabetes by nearly 60% after decreasing 7% of their body weight via changes in activity and food.
To avoid disease development, the qualified team of doctors on call in Dubai suggests that persons with prediabetes reduce at least 7% to 10% of their body weight. More weight loss will result in even bigger advantages. Determine your weight-loss target depending on your present body weight. Discuss with your doctor realistic short-term objectives and expectations, such as losing 1 to 2 pounds each week.
2. Becoming More Physically Active in Life
Regular physical activity has several advantages. You can benefit from exercise in the following ways:
- Reduce your weight.
- Reduce your blood sugar levels.
- Increase your insulin sensitivity, which aids in keeping your blood sugar within a reasonable level.
3. Eating a Healthy Plant-Based Diet
Plants provide your diet with vitamins, minerals, and carbs. Carbohydrates contain sugars and starches, which serve as energy sources for your body and fiber. Dietary fiber, also known as roughage or bulk, is the portion of plant foods that your body is unable to digest or absorb.
Fiber-rich meals help people lose weight and reduce their risk of diabetes. Consume a range of fiber-rich, healthful foods, such as:
- Fruits such as tomatoes, peppers, and tree fruit.
- Leafy greens, broccoli, and cauliflower are examples of nonstarchy vegetables.
- Beans, chickpeas, and lentils are examples of legumes.
- Whole grains, such as whole-wheat pasta and bread, whole-grain rice, whole oats, and quinoa.
It is important to know the benefits of consuming a fiber-enriched diet in your food because:
- Slowing sugar absorption and decreasing blood sugar levels.
- Interfering with dietary fat and cholesterol
- Managing additional risk factors for heart disease, such as high blood pressure and inflammation.
- Because fiber-rich meals are more satisfying and energy-dense, they can help you eat less.
Furthermore, avoid “bad carbs,” which are heavy in sugar with no fiber or nutrients: white bread and pastries, white flour pasta, fruit juices, and processed meals containing sugar or high-fructose corn syrup.
4. Drink Water
Sticking to water as your drink of choice will help you reduce sugary beverages. Adults who use sugary beverages such as soda and sweetened fruit juice are at a higher risk of developing type 2 diabetes and latent autoimmune diabetes (LADA).
According to one large observational research of 2,800 persons, those who consumed more than two glasses of sugary drinks each day had a 99% and 20% elevated risk of LADA and type 2 diabetes, respectively.
Furthermore, one study discovered that drinking one sugar-sweetened beverage each day may raise the risk of type 2 diabetes by 18%. Increased water consumption, on the other hand, may result in better blood sugar control and insulin responsiveness.
5. Quitting Smoking is Necessary
Many major health issues, including heart disease, chronic obstructive pulmonary disease (COPD), and lung and intestine malignancies, have been linked to smoking. Further, smoking has also been linked to type 2 diabetes in studies. While the causes are unknown, smoking is considered to raise insulin resistance and impede insulin secretion.
Furthermore, heavy, regular smoking is associated with a greater risk of diabetes than smoking fewer cigarettes. One major research of almost 53,000 Japanese individuals discovered that the risk of diabetes decreased over time after stopping smoking. Smoking quitting for 10 years or more may even reduce this risk to nearly the same amount as never smoking.
6. Reduced Food Portion
Eating meal sizes that are adequate for your requirements may also aid in the prevention of diabetes.
Excessive food consumption has been linked to increased blood sugar and insulin levels in those at risk of diabetes. Eating smaller amounts, on the other hand, may result in lower calorie consumption and consequent weight reduction, which may lessen your risk of diabetes. While there have been few studies on the impact of portion control in adults with prediabetes, research on type 2 diabetes patients provides some insight.
When Should You Seek Doctor on Call?
Zydus Healthcare advises routine screening for type 2 diabetes with diagnostic testing for all persons 45 and older, as well as the following groups:
- People under the age of 45 who are overweight or obese and have one or more diabetes risk factors.
- Women who have had gestational diabetes.
- Individuals who have been diagnosed with prediabetes.
- Overweight or obese children with a family history of type 2 diabetes or other risk factors.
Discuss your diabetes preventive concerns with your doctor. He or she will be grateful for your efforts to prevent diabetes and may make further recommendations based on your medical history or other considerations.
The Final Takeaway
There are several things you may take to prevent diabetes. Rather than seeing prediabetes as a precursor to diabetes, it may be more beneficial to consider it as a drive to make lifestyle changes that will help minimize your risk.
You have the best chance of preventing diabetes if you eat the correct foods and engage in other lifestyle activities that encourage good blood sugar and insulin levels.
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Zydus Healthcare was founded on the concept and simple idea of helping people live better lives by providing them premium, convenient, and timely healthcare in their comfort. With that idea, we became a company that is dedicated and committed to service with new possibilities.