Diabetes is a largely preventable condition. Consider these simple and easy-to-follow tips to help reduce your risk of getting diabetes!
Millions of people worldwide are living with diabetes and pre-diabetes (a condition in which glucose levels are higher than normal, but not too high to meet the criteria for diabetes). No doubt, diabetes is a common disease, but it is very dangerous too. Over the years, it can lead to a number of serious health problems like heart attack, stroke, blindness, and kidney failure. Now, the good news is that you can prevent or delay the onset of diabetes by making a few lifestyle changes. Once it sets in, diabetes is a lifelong (chronic) disease. So, it is highly recommended to take the right steps in advance and keep the condition at bay. Just follow the tips mentioned below and reduce your risk of getting diabetes significantly. Don’t worry – all these tips are simple, easy-to-follow and practical.
Practical tips to prevent Diabetes:
Change your lifestyle
Making a few small changes in lifestyle can indeed make a huge difference. For instance, giving up sedentary lifestyle will help reduce the risk of diabetes. Doctors recommend about 30-45 minutes of brisk walking or jogging for activating blood cells and for lowering blood sugar levels.
Regular health check ups
Adopting a healthy lifestyle reduces, but not completely eliminates, the risks of developing diabetes. It is also true that the risk of high blood pressure, cardiovascular diseases and other health problems increases as you get older, and all of these conditions further increase the risk of diabetes in a person. That’s why, it is very important to get regular medical checkups, particularly after the age of 45 years, to prevent diabetes.
The “amount” of food that we eat and “when” we eat is equally important as “what” we eat. Taking small meals and healthy munchies throughout the day instead of one big meal, is considered to be the best way to manage blood sugar levels. Adopting this pattern of eating not only help prevent overeating, but also maintain stable blood sugar levels.
Get sufficient sleep
A good night’s sleep (7-8 hours) can help prevent diabetes to a large extent. Having adequate sleep actually keeps the energy levels up throughout the day, and more importantly it minimizes the yearning for high-calorie junk foods. At the same time, it has also been found that oversleeping (an average of 9 hours or more) is directly linked with increased risk of developing diabetes. So, make sure not to oversleep or undersleep – sleeping around 7 hours a day seems to be the optimal amount for reducing the risks of diabetes development.
Be physically active
Physical activity plays a key role in the prevention of diabetes. Not only does exercise help you prevent diabetes, but also it improves your overall health and well-being. You’ll feel refreshed, and super energized all day. Exercise should be on top of your daily to-do list, especially if you’re obese or overweight. It is not necessary to go to a gym for exercising. Thirty minutes of aerobics or simple activities such as brisk walking, dancing or playing tennis is sufficient to reduce the risk of diabetes by 30%. Even walking between your mini-breaks or after having meal within your workplace premises will help lower the risk of developing diabetes.
Quitting smoking can considerably reduce the risk of developing diabetes. It has been found that smokers have double the risk of diabetes compared to non-smokers. There’s no point in following other healthy habits, if you don’t quit smoking. So, kick this habit and see how it brings a positive impact on your overall health.
Opting for healthy diet is one of the most important things you can do to reduce your chances of getting diabetes. Always go for a diet that is low in calories, especially low saturated fats. Try to include more fresh veggies, fruits, whole grains, dairy products, and sources of omega 3 fats. Also, make sure to add more fibre-rich foods in your daily diet.
If you want to prevent diabetes, then it’s very important to eliminate stress from your life. Studies have found that stress hormones can raise blood sugar levels and contribute to insulin resistance. Plus, the more you’re stressed the more you tend to crave fatty, salty and sugary foods. So, keep your stress levels in check for preventing diabetes. To lower your stress levels, you can try practicing meditation, yoga, listen to music, or do any other activity that you find relaxing and enjoyable.
Check your sugar levels
A lot of people are suffering from pre-diabetes condition, and the sad part is – most of them even don’t know that they have it. A blood sugar test is the only way to know whether you are a pre-diabetic and what are your odds of developing diabetes. If you are diagnosed with pre-diabetes condition, then take the right steps on time and prevent it from progressing to diabetes.
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