Prevention of Diabetes and Four Ways to Lower Your Risk
Diabetes is a disease that affects more than 30 million people in the United States. Diabetes, if left unchecked, can result in serious complications such as blindness, renal failure, and heart disease, among others. You cannot change some risk factors, such as your age or genetics, or you cannot modify your past activities; but, there are some steps you can take now to minimize your chances of developing diabetes.
1. Adopt a healthy diet
The diet of a person can have a substantial impact on his or her efforts to prevent diabetes. When consumed in large quantities, sugary, refined carbohydrates are broken down by the body quickly and absorbed into the bloodstream, causing spikes in blood sugar and insulin levels to occur. Over time, elevated blood glucose levels can raise your chance of developing diabetes. You can lower your risk by substituting simple carbohydrates and entire grains, such as brown rice, sweet potatoes, and whole wheat bread, for simple carbohydrates and whole grains. More complex carbs take longer for your body to break down, resulting in a slow, consistent rise in blood sugar levels over time.
To help avoid diabetes, you can also boost your fiber consumption, which is a straightforward method. The addition of fiber to a diet is not only excellent for gut health and weight loss, but it also helps to maintain healthy blood sugar and insulin levels in the body. Fiber reduces the rate at which meals and sweets are absorbed, hence reducing the likelihood of insulin spikes. Bananas, apples, dark vegetables, legumes, and whole grains are examples of fiber-dense foods to consume.
Excessive food consumption can also result in elevated blood sugar levels and insulin production. The use of the ADA Plate Method is one method of dealing with this prevalent problem. In this strategy, non-starchy vegetables (spinach, broccoli, carrots, and so on) should take up half of your plate, grains and starches should take up one-fourth of your plate, and protein should take up the remaining one-fourth of your plate. To round out your meal, include a serving of fruit and dairy products, as well as a low-calorie beverage.
A healthy lifestyle necessitates the use of large amounts of water. Sugars, preservatives, and artificial additives are common constituents in many beverages. Despite the fact that some fruit and vegetable juices appear to be healthful, they can be extremely heavy in sugar. To avoid those sneaky sugars, stick to water, unsweetened teas, and coffee instead of other beverages.
2. Participation in physical activity
Exercise enhances insulin sensitivity levels, which aids in the regulation of blood glucose levels after a meal. The Centers for Disease Control and Prevention (CDC) recommends that adults engage in at least 150 minutes of moderate-intensity exercise every week to reduce their risk of developing diabetes. Despite the fact that these statistics are intimidating, they may be broken down into 30 minutes per day, five days per week. The importance of consulting with your doctor before commencing any workout program cannot be overstated. Start small and gradually increase your physical exercise — even a simple walk to the mailbox every day can make a difference.
Excess weight, particularly around the waist, causes inflammation and insulin resistance, raising the risk of developing diabetes. You can reduce your chance of developing diabetes by as much as 16 percent for every kilogram (2.2 pounds) you lose. However, rather than following fad diets, it is critical to creating realistic goals that you can keep over the long run. When you concentrate on nutrition and physical exercise, as previously described, you should be able to better regulate your weight.
4. Cessation of Smoking
Cigarette smoking is linked to a variety of serious health issues, including diabetes. Cigarette smoking increases the likelihood of developing cancer by up to 44 percent. However, there is good news: it is never too late to stop smoking! After five years of abstinence, your chance of developing lung cancer can fall by up to 13% and continue to decrease over time. After twenty years, you will feel as if you have never smoked!
Along with getting appropriate sleep, managing stress, and contacting your doctor on a regular basis, doing these activities to live a healthier lifestyle will aid in diabetes prevention and minimize your risk of acquiring Type 2 Diabetes. For more health-related information, make sure you subscribe to our blog.