Millions of people are affected by diabetes, which is a well-known chronic disease and it has global coverage. If it is not controlled, it can lead to serious health conditions, like heart disease, kidney failure, blindness and several others.
Before the diagnosis of diabetes, there is a specific time when blood glucose level is high without leading to the diagnosis of diabetes; this period is called prediabetes.
Up to 70% of individuals having diabetes end up developing type 2 diabetes. It is also not avoidable to have diabetes from an initial prediabetes condition.
You cannot change some factors, like past behaviors, age, and genes, but you may modify some factors to help reduce your risk of having diabetes.
How to avoid diabetes
The five tips for preventing diabetes are highlighted below:
1). Increase your physical activity
Regular exercise has many benefits, and they are highlighted below:
- Lose weight
- Boost insulin sensitivity to normalize your blood sugar level
- Reduce your blood sugar.
- Resistance training and aerobic exercise can put diabetes under control. You can also engage in fitness programs that are composed of the two.
2). Consume a lot of fiber
Fibers are tough and rough, but they are helpful in controlling diabetes.
It can improve your blood sugar control to lower diabetes risk
It reduces heart disease risk
It can make you feel full and, therefore, promote weight loss.
Examples of foods rich in fibers are nuts, whole grains, beans, vegetables, and fruits
3). Consume whole grains
The risk of diabetes can also be reduced by whole grains consumption, which can also regulate blood sugar level. Even if you do not consume whole grain every time, make sure that at least half of the grains you consume are whole grains. Examples of foods made from whole grains are cereals, pasta products, and bread. Before you buy the product, look for the word “whole” on the package.
4). Lose some weight
You may have to lose some weight if you are having diabetes since the condition has a relationship with excess fat. You can get a better health for every pound of weight that you lose. The effect can be impressive. Those who participated in a large study showed that your chance at a better health increase as you lose up to 7% of total body weight. Regular exercise can reduce the chance of diabetes by up to 60%.
5). Go for healthier diet instead of fad diets
Fad diets, like glycaemic diet and low-carb diet, can help you in losing weight. They, however, are not trustworthy for diabetes relief. No one can also say anything about their long-term effects. By limiting or excluding a particular group of food, you may also be robbing yourself of essential nutrients. You should also make as part of your healthy-eating plan portion and variety control.
Time to see a doctor
Individuals older than 45 years of age with normal weight b can ask their doctors if they need to go for diabetes testing. The following guidelines are laid down by the American Diabetes Association for blood sugar screening:
- If you are younger than 45 years and also overweight, along with one or more risk factors for type-2 diabetes, like family history of diabetes and sedentary lifestyle.
- If you are 45 years old and also overweight.
Written by Dr. Chiazor Ezugwu
Sources and references:
Hansen D, Brock-Jacobsen B, Lund E, Bjørn C, Hansen LP, Nielsen C, Fenger C, Lillevang ST, Husby S. Clinical benefit of a gluten-free diet in type 1 diabetic children with screening-detected celiac disease: a population-based screening study with 2 years’ follow-up.. Diabetes Care 2006; 169(21): 2029-32.