Diabetes is a disease that has ruined the lives of many people and forced them to lead a compromised lifestyle. Diabetes could lead to many diabetic-related complications in later life, such as diabetic retinopathy, diabetic neuropathy, diabetic nephropathy, glaucoma, etc. As the number of diabetic cases continues to rise, soon it will become one of the highest causes of death in the world.
As with any other medical condition, knowing how to prevent diabetes is worth much more than a pound of cure. The best way to avoid diabetes is to bring about some not-so-difficult lifestyle modifications. Since there is no known cure for diabetes, taking steps to prevent the development of diabetes is very crucial.
Steps You Can Take to Avoid Diabetes
Once you realize you are prediabetic (having slightly elevated blood sugar levels) or if you have a family history of diabetes, it is time to take positive action to prevent diabetes. Here are a few tips to get you started:
- Weight Management: Obesity is ranked as the highest risk factor for type 2 diabetes, so strive to maintain a healthy weight. According to an estimate, for every 20% increase in your weight over desirable body weight, the chances to develop diabetes doubles. Experts are of the opinion that losing even 5% of weight will tip the scale in your favor towards prevention of diabetes. Therefore, follow a strict diet chart and a regular exercise routine that can bring down your weight and help you maintain it.
- Active Lifestyle: A sedentary lifestyle increases your chances of getting diabetes manifold. Get physically active and strengthen your body for utilizing the hormone insulin more efficiently. Moreover, exercising regularly helps you lose weight, which further reduces your risk of developing diabetes. Increasing your daily levels of physical activity can go a long way in preventing the onset of type 2 diabetes.
- Exercise Your Way to Health: A Finnish study found that people who exercised for about 35 minutes a day had 80% less risk of developing diabetes compared to who did not. Experts are of the opinion that exercise helps increase the number of insulin receptors in the cells, thereby enabling them to utilize the hormone insulin more efficiently and helping the blood sugar move into cells. A popular study, The Nurses' Health Study found that women who exercised more than once a week reduced the risk of becoming diabetic by 30 percent.
- Low Carb Diet: It is a well known fact that high carbohydrate intake is contraindicated for people who have diabetes. Now, research indicates that high carbohydrate intake can put prediabetics at an increased risk of developing diabetes. In order to prevent diabetes, go slow on carbohydrate foods.
- Ditch Fast Food: Fast foods contain refined carbs, excess sugar and salt, and trans-fats, hence regular intake could "fast-track" you into the "danger-zone." In a study conducted by Minnesota scientists, 3,000 people of normal weight, in the age group of 18 to 30 were observed closely. Those who ate fast food more than twice a week developed twice the rate of insulin resistance and gained 10 pounds (around 4.5 kg) more weight compared to those who ate fast food less than once a week. Keep an "emergency hunger pack" of nuts or fruits rather than stop at one of the fast-food joints when hunger strikes.
- Add Fiber: Enrich your diet with high-fiber foods. Avoid or reduce foods that have refined flours considerably. While shopping, look out for terms like "high fiber" and "whole grains." Include brown rice, unrefined wheat products, barley, oats, etc. Opt for whole wheat bread. Intake of high fiber and whole grain products lowers your risk of developing type 2 diabetes. Stay clear of things like corn sweetener, maltose, malt syrup, brown sugar, invert sugar, molasses, sucrose, etc., as these contain added sugar.
- Avoid Red Meats and Processed Meats: The cholesterol content in these can put you at a higher risk of developing diabetes. A study conducted at Brigham and Women's Hospital found that women who ate red meat daily were at 29% higher risk of developing diabetes compared to women who ate less than once a week. Similarly, eating processed foods like ham and hot dogs raised the risk by 43%.
- Cinnamon Powder: Scientists believe that compounds present in cinnamon powder can activate the enzyme that stimulates insulin receptors. Cinnamon also helps in lowering cholesterol, triglycerides, and fats present in the blood, thus lowering the risk of developing diabetes.
- Enjoy Caffeine: About 4 to 5 cups of coffee intake has actually shown to reduce the risk of diabetes by as much as 29%. Researchers at the Harvard School of Public Health arrived at this figure after studying 126,210 women coffee drinkers. Scientists are of the opinion that caffeine may help boost the metabolism. Also, caffeine contains antioxidants, potassium, and magnesium that help with the absorption of sugar by the cells.
- Stress Management: Stress is a major contributor of high blood sugar levels apart from raising your heart beat and respiratory rates preparing your body for the fight-or-flight mode. Teach your body to relax throughout the day irrespective of what activities you are engaging in. Teach yourself some stress management techniques like yoga or meditation and start your day with these. Practice deep breathing techniques whenever you find yourself a little stressed. When this becomes a way of life, you can prevent the onset of diabetes.
Everyone who is above 45 years of age, and youngsters who have a family history of diabetes, should have once in 2 years blood sugar levels tested, so that you can take precautionary measures aggressively if you happen to fall in the prediabetes category.
