How to prevent diabetes is one of the biggest health issues today.
Diabetes is a silent disease that affects millions of people worldwide.
Uncontrolled cases can lead to blindness, kidney dysfunction, heart disease and other serious conditions.
However, before diabetes is diagnosed, there is a period when blood sugar levels are high, but not high enough to receive a diagnosis.
This is known as prediabetes.
Symptoms of diabetes
- Frequent urination
- Feeling very thirsty, even when you are drinking plenty of fluids,
- Feeling very hungry, even though you’re eating enough food
- Extreme fatigue
- Trouble concentrating
- Blurred vision,
- Cuts/bruises that take a long time to heal,
- Tingling, pain or numbness in the hands or feet.
How to prevent diabetes and what to do to reduce its effects
Although there are factors that cannot be modified, such as genetics, age or the consequences of past bad habits, there are several measures that can be taken to reduce the risk of developing it.
1. Eliminate sugar and refined carbohydrates
Eating foods high in refined carbohydrates and sugar increases blood sugar and insulin levels, which can lead to diabetes over time.
Avoiding these foods can help reduce your risk.
2. Get regular exercise
Regular physical activity can help prevent diabetes; exercise increases the cells’ sensitivity to insulin.
Many types of physical activity have been shown to reduce insulin resistance and blood sugar in overweight, obese and pre-diabetic adults.
These include aerobic exercise, high-intensity interval training, and resistance training.
3. Water should be the main beverage
Several studies on the effects of sweetened beverages on diabetes are conclusive in reporting that neither artificially sweetened beverages nor fruit juice are suitable beverages to prevent diabetes.
These beverages increase the risk of type 2 diabetes and latent adult-onset autoimmune diabetes (LADA).
In contrast, consuming water has more benefits.
Some studies have found that increasing water intake can help you have better blood sugar control and insulin response.
4. Losing weight
There are many healthy options for weight loss, the key is to choose a way of eating that can be sustained over time.
Having extra weight, particularly in the abdominal area, increases the likelihood of developing diabetes.
For this reason, losing weight can significantly reduce the risk of diabetes.
5. Quit smoking
There is research linking smoking and exposure to secondhand smoke to type 2 diabetes.
Smoking is linked to diabetes risk, especially in heavy smokers.
Quitting smoking has been shown to reduce the risk over time.
6. Control portions
To reduce the risk of diabetes it is important to avoid large portions of food, especially if you are overweight.
Eating a lot of food at one time has been shown to raise blood sugar and insulin levels in people at risk for diabetes.
Avoiding these types of behaviors helps to lower insulin and blood sugar levels, as well as reduce the risk of diabetes.
7. Seeing your doctor
The American Diabetes Association recommends routine screening with diagnostic tests for type 2 diabetes in all adults 45 years of age and older, and in the following groups:
- People younger than 45 years who are overweight or obese, and have one or more diabetes-related risk factors,
- Women who have had gestational diabetes,
- People who have been diagnosed with prediabetes,
- Children who are overweight or obese, and have a family history of type 2 diabetes or other risk factors.
Eating the right foods and adopting other lifestyle behaviors that promote healthy blood sugar and insulin levels will give you a better chance of avoiding diabetes.
Information on the My Health Fair website should not be construed as professional advice or medical recommendations.
Readers should direct any questions regarding personal health care to licensed physicians or other appropriate health care professionals.
Our sources: https://www.mayoclinic.org/, https://www.mass.gov/, https://diabetes.org/, https://www.healthline.com/