From outlookindia.com
Let's see how to prevent diabetes in early stages because it is a severe disease and needs a doctor's consultation as soon as you see the symptoms. Then, we will discuss different solutions for diabetes and recommend an excellent supplement to assist your medicines and fight diabetes efficiently
When your blood glucose levels are unusually high, you are having a disease known as diabetes. In the case of diabetes, the amount of insulin released from the pancreas is significantly less. Thus, it affects the glucose absorption from the blood and transfers it into the cells to produce energy. Diabetes is of many types - type 1 diabetes, type 2 diabetes, and gestational diabetes.
Type 1 diabetes occurs when the pancreas fails to secrete adequate insulin. It is also known as juvenile diabetes because it primarily occurs in childhood. However, adults may also develop, but the chances are low. Type 2 diabetes also occurs due to the same reason. However, it occurs in adults and is one of the most common types of diabetes worldwide. Finally, gestational diabetes occurs in pregnant women and may occur due to many reasons. However, women who already had diabetes once are more prone to developing gestational diabetes.
How To Prevent Diabetes
Let's see how to prevent diabetes in early stages because it is a severe disease and needs a doctor's consultation as soon as you see the symptoms. Then, we will discuss different solutions for diabetes and recommend an excellent supplement to assist your medicines and fight diabetes efficiently.
Who Is At The Risk Of Developing Diabetes?
Many risk factors may lead to diabetes. For example, if we take type 2 diabetes, the risk factors include:
If some already have prediabetes
If someone is obese
If the person is older than 45 years
If someone already has a relative who has type 2 diabetes.
If the person had gestational diabetes or diabetes during pregnancy.
Even the person's race matters whether or not the person will develop diabetes.
Diabetes also depends on genetics.
These risk factors also hold for Prediabetes.
However, the risk factors are somewhat different in the case of gestational diabetes. These risk factors include:
If the person already had gestational diabetes before.
If the person had given birth to a baby weighing more than 9 pounds.
If the person is overweight.
If the person is above 25 years of age.
If the person has a history of diabetes in the family pedigree.
If the person has PCOS or Polycystic Ovary Syndrome.
The race of the person also matters.
What Complications Can Diabetes Lead To?
Diabetes is a severe disease, and if not handled properly, it may lead to extreme complications. Some of these complications include:
Diseases related to the heart
The problem of stroke.
Diseases related to kidney
Diseases related to the yes.
Dental problems.
Damage to the nerves.
Problems in the limbs.
How To Prevent Type 2 Diabetes In Early Stages?
There are many ways of diabetes prevention. But, as you know, if you catch diabetes, there are no medicines or therapies that can completely cure you from diabetes. Thus, it would be best if you relied on lifestyle improvements like eating healthy, exercising regularly, etc. So, let's try to answer the question, 'How to avoid diabetes in its early stages?' and learn the different solutions to diabetes.
Lower the total amount of carbs taken in
When you see symptoms of diabetes, it is essential to check the quality and the number of carbohydrates taken in. In the human body, carbohydrates break down into simple sugar, which gets absorbed into the bloodstream, and stimulates the pancreas to secrete insulin. The hormone insulin helps transport sugar from the bloodstream to the cells to produce energy.
However, if you develop type 2 diabetes, the amount of insulin reduces in the body, leading to excess simple sugar in the bloodstream, which leads to a spike in the blood sugar levels. Thus, doctors recommend consuming less carbohydrates.
Maintain Regularity In Exercise
Doing regular exercise not only helps you control diabetes but also keeps your immune system strong and yourself healthy. When you exercise, the insulin sensitivity of the cells increases; thus, insulin is less needed to manage blood sugar levels. You should include aerobic exercises, HIIT or high-intensity interval training, and exercises that increase strength.
Doing cardio helps you a lot. You should exercise for at least 30 mins every day and aim for exercising 150 minutes every week. Thus, a patient with diabetes must exercise to increase insulin sensitivity and reduce the risk of diabetes formation.
Try Losing As Much Weight As Possible
When you reduce the excess weight from your body, you reduce the chances of developing type 2 diabetes. This is because the visceral fat in the midsection and the abdominal parts of your body are responsible for insulin resistance, prediabetes, and inflammation. Some studies show that around 50% of people can lower the risk of diabetes by exercising well.
Many healthy weight loss strategies help you lose weight efficiently and quickly. The diet should be balanced and contain no junk foods, and there should be non-starchy vegetables, lean proteins, complex carbohydrates, and healthy fats. Thus, cutting down on abdominal fat may help you combat diabetes efficiently, and it is one of the ways to answer the question, 'How to prevent diabetes at its early stages?'.
Try To Quit Smoking
Smoking causes multiple health problems, which include diseases related to the heart, COPD or Chronic Obstructive Pulmonary Disease, and lung diseases. Research also states that smoking can lead to type 2 diabetes because researchers think that smoking may increase insulin resistance and reduce insulin secretion. Many studies also claim that quitting smoking may help lower the chances of developing diabetes.
Try To Reduce The Sizes Of The Portions
Eating small portion sizes may help you prevent diabetes in its early stages. However, when you overeat food at once, your blood sugar levels may spike and cause the insulin levels to lower, thus increasing the chances of diabetes.
However, when you eat in smaller portions, your calorie intake reduces, and it also helps in weight loss, thus lowering the chances of developing diabetes. Thus, by eating in small portions, you not only prevent diabetes in its early stages but also maintain a healthy body weight, which keeps your immune system strong and healthy.
Be Active
To keep diabetes at bay, you must change your sedentary lifestyle to a more active one. A sedentary lifestyle is one in which the person does little to no physical activity in a day and sits and relaxes most of the time. You have to change this lifestyle to avoid diabetes.
While doing your work, after every hour, go for a walk for around five minutes inside or around the building. You can also wear a fitness band and keep track of the amount of work you have done that day, how active you were, and how many calories you burnt, and remind yourself that it's time to take a stroll.
Eat A Balanced Diet
A diabetic diet contains high levels of fibre. There are two types of fibres - one which is soluble and absorbs water, and the other one is insoluble. The former doesn't work in the case of diabetes. Thus, you should stick to foods that contain insoluble fibres because research says these fibres can help lower blood sugar levels in the body.
A deficiency of vitamin D can lead to type 2 diabetes. Thus, your meals should have the right amount of vitamins and minerals required to prevent diabetes and keep your body healthy.
You must cut down on junk foods, processed foods, and carbonated drinks, i.e., soft drinks. In addition, foods that are high in vegetable oils and refined grains are the ones that increase the chances of diabetes. So, if you have diabetes symptoms, you should immediately consult a doctor and a dietician specializing in dieting diabetics and get yourself the best diet for diabetes prevention.
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