Diabetes is the leading cause of various health conditions like kidney failure, blindness, lower-limb amputations, and even death in about 1 in 11 adults and more than 400 million individuals who are affected globally. It is, therefore, very important to prevent getting diabetes.
Here is a list of the easiest ways to prevent diabetes:
1. Reduce Sugar Intake- Consuming sugary foods can increase your risks of developing diabetes and thereby, it is important that you cut down sugars and refined carbs. Also, the increase in blood sugar levels can induce insulin production. When this phenomenon occurs rapidly, it can lead to progressively high blood sugar levels and insulin levels and eventually turn into type 2 diabetes. Simply cutting down sugars can help prevent diabetes.
2. Exercise Regularly- Regular physical activity can aid the insulin sensitivity of your cells. Studies have found that moderate-intensity exercise increased insulin sensitivity and higher-intensity workouts produced even better insulin sensitivity.
3. Shed Those ‘Few Extra Pounds’- You might be at risk of being prediabetic if you are overweight or obese. Excess visceral fat can lead to inflammation and insulin resistance, which might increase your risk of diabetes. Losing even a very small amount of weight can help reduce diabetes risk and the more you lose, the better will be its benefits.
4. Consume A Very-Low-Carb Diet- When you follow a diet which is extremely low in carbohydrates, such as the keto diet, it can help prevent diabetes. Such a diet can not only help lower your blood sugar and insulin levels but also reduce your risk for diabetes.
Diabetics patients with NAFLD or NASH are at higher risk of developing liver cancer or cirrhosis. Photo: Pixabay
5. Stop Being A Couch Potato- Sedentary behaviours should be avoided if you’re trying to prevent diabetes. Studies have consistently proved a positive link between a sedentary lifestyle and diabetes risk. Follow simple ways such as standing up from your workspace and walking around for some time every hour, or climbing the stairs instead of using the elevator.
6. Limit Your Alcohol Intake And Quit Smoking- Cutting down alcohol and cigarettes can help reduce your risk of diabetes. Excess alcohol intake can cause weight gain and raise your blood pressure and cholesterol levels. Studies show that smokers are at a higher risk of acquiring diabetes when compared to non-smokers.
7. Go For Regular Check-Ups- As you get older, it is recommended that you see your doctor regularly and get your blood sugar levels tested regularly. Keeping track of your blood sugar levels can encourage you to make lifestyle modifications and thereby prevent diabetes effectively.
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