Our body gets the power needed to work from Glucose. Diabetes is the stage when the amount of glucose get increases from its required amount in the body as Pancreas is unable to make insulin. Diabetes occurs largely because of the eating habits. The full load of this condition occurs on our diet and therefore the most needed attention is to pay attention to healthy diets.
Being one of the chronic disease which affects millions of people worldwide, some uncontrolled cases can cause kidney failure, heart diseases, blindness, and other critical conditions. Before diabetes is diagnosed, there is a time or state where blood sugar levels are high but not that high enough to be diagnosed as diabetes. This particular state is known as prediabetes.
It’s estimated that up to 70% of people with prediabetes go on to develop type 2 diabetes. It’s quite fortunate that progressing from prediabetes to diabetes isn’t inevitable. There are many factors which ofcourse, can’t be changed such as your genes, etc. – there are many actions you can take to reduce the risk of diabetes.
Here are 10 ways to prevent yourself from getting diabetes and stay healthy
1. Exercise Daily
As usual we all know that doing yoga daily is the best for health, SO why to wait? Start going for a morning walk, do Zumba and exercise more. Moreover if u can’t do all these things, step on and dance your favorite dance regularly. Definitely, You will be filled with much energy. Daily exercise keeps your sugar and blood pressure under control, eventually, preventing you from getting diabetes.
2. Drink Enough Water
Being the most natural beverage, Increased Water consumption prevents high sugar content in the body. By drinking 2.5-4 liters of water daily, body works not only good but also reduces the possibility of cardiovascular and diabetes. Drinking water daily may lead to better blood sugar control and insulin levels. Thereby, this reduces the risk of diabetes.
3. Use Fruits and Natural Herbs
Consumption of fruits and natural herb may definitely control your blood sugar level. Eat a fruit daily like apple, papaya and guava. Avoid banana and cheeku because they will increase the level of glucose in your blood so always eat low glucose level fruit. Some natural herbs such as curcumin and berberine increase insulin sensitivity, reduce blood sugar levels and help in preventing diabetes.
4. Quit Smoking
Smoking is one of the biggest reason to get Type-2 diabetes. A study has shown that over one millions people found diabetic in which risks were higher to 61% people who smoked more than 20 cigarettes daily. Smoking is strongly linked to the risk of diabetes, especially in heavy smokers. Quitting has been shown to reduce this risk over time.
5. Control your Weight
Overweight people or Obese people are at a higher risk of getting Type-2 diabetes. Being overweight, they get Visceral fat (Enlarge liver), which promotes inflammation and resist insulin creation. This increases the risk of diabetes. Carrying excess weight, increases the likelihood of developing diabetes. Losing weight may significantly reduce the risk of diabetes.
6. Follow a Low-Carb Diet
Following a low or very-low-carb diet can help you avoid diabetes. Low-carb diets or ketogenic diet helps in lowering blood sugar and insulin levels, increase insulin sensitivity and reduce other diabetes risk factors. This also reduces fasting blood sugar, which keeps you maintain your insulin levels and sugar levels balanced, saving you from getting diabetes.
7. Eat a High-Fiber Diet
Fiber-rich diet controls blood sugar. The absorbed fiber ignores high amount of sugar in the blood and regulates diabetes by normalizing insulin. Consuming a good fiber source at each meal can help prevent spikes in blood sugar and insulin levels, which may help reduce your risk of developing diabetes. So include high fiber food in your diet and stay healthy!
8. Avoid Excess Sweets
Avoiding sweets is not considered to be a good habit, but it does not have to be completely avoided. Just avoid eating such desserts that are made with ghee or made of palms like Gulabjamun, Ladoo or Jalebi. The person who likes chocolate, can eat chocolate filled with dryfruits in a balanced amount because they contain 50 grams of dryfruits and 50 grams are chocolate.
9. Avoid packed Juice
Packed juices contains preservatives and high amount of sugar. Which eventually increases the risk of diabetes. It is also recommended to always drink fresh fruit juices at home. Never take fruit juices found in the market because they contain more fructose, which are not correct in health terms, increasing the risk of diabetes. So, please avoid!
10. Increase Vitamin D and Calcium Supplements
If you take calcium or its supplements in our food, then we can have lower risk of diabetes. Sitting in the sunlight can help you absorb and intake natural s vitamin D, which makes the natural insulin in your body. If your body lacks vitamin D, then the level of insulin will decrease. This is an easy solution to keep control of diabetes. But being in the sunlight more than necessary, you may also have skin cancer.
Eating the right foods and adopting other lifestyle behaviors that promote healthy blood sugar and insulin levels will give you the best chance at avoiding diabetes. Controlling on some of your bad habits, and follow few good habits can keep you healthy and fit. Do regular visits to doctor for checkups as regular checkups may help you to keep track of your blood sugar and insulin level, which eventually may help decreasing the risk of getting Diabetes. So stay healthy and stay fit.
