How to lower your chances of getting diabetes in 7 easy steps
It can cause many complications and reduce your quality of life
The key is to make some changes in your lifestyle
Diabetes is a serious health problem that affects millions of people around the world. It can cause many complications and reduce your quality of life. Fortunately, there are some proven ways to prevent or delay the onset of diabetes. The key is to make some changes in your lifestyle.
Eat well: Your diet has a big impact on your risk of developing diabetes. Eating too much carbs and sugar and not enough fibre can spike your blood sugar levels and make you gain weight. On the other hand, eating a balanced diet with the right nutrients can help you lose weight, nourish your body and keep your blood sugar stable. You should eat more fibre-rich foods like whole grains, fruits, vegetables, and beans. Fibre helps lower blood sugar and makes you feel full longer.
Exercise regularly: Being physically active and exercising for the recommended time can help you control your weight and improve your insulin sensitivity. You should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous activity per week. You can choose any exercise that you enjoy, such as walking, cycling, dancing, or swimming. You should also include some strength training in your routine, as building muscle can boost your metabolism and help regulate blood sugar levels.
Keep your weight in check: Being overweight or obese can greatly increase your risk of type 2 diabetes. Losing even a small amount of weight can make a big difference. You should set realistic weight loss goals and seek support from a healthcare professional or a registered dietitian.
Check your blood sugar: Regularly checking your blood sugar levels can help you detect any potential problems early. If you have a family history of diabetes or other risk factors, you should talk to your healthcare provider about a screening schedule. You can also use continuous glucose monitoring sensors that can give you a complete picture of your glucose levels throughout the day.
Avoid smoking and alcohol: Smoking and drinking too much alcohol are both linked to an increased risk of diabetes. Quitting smoking and limiting alcohol intake can have a positive effect on your overall health.
Reduce your stress: Chronic stress can contribute to the development of diabetes. You should try to find ways to relax and cope with stress, such as meditation, yoga, deep breathing exercises like pranayama or hobbies that make you happy.
Sleep well: Not getting enough sleep can disrupt your hormonal balance and lead to insulin resistance. You should aim for 6-8 hours of good sleep every night to support your overall health.
You can prevent diabetes by making some simple lifestyle changes. Eating well, exercising regularly, managing your weight, and other healthy habits can significantly lower your risk of developing this chronic condition."