Learn about the prevention of diabetes. Whether you just found out you have the disease or have been living with it for some time. This article will teach you about eating well and about controlling your blood sugar levels. You will learn how to manage diabetes and prevent further health problems.
If you have diabetes, your blood sugar levels are too high. Because, your body is not able to regulate levels of glucose (sugar) in your blood. This results in too much or too little sugar in your blood. There are 2 types of diabetes: type 1 and type 2.
Type 1 diabetes occurs when your pancreas stops producing insulin. If you have type 1 diabetes, you will need to use an insulin injector to make sure your body gets enough insulin.
Type 2 diabetes occurs when your body does not respond properly to the insulin it produces. Treatment includes medication and lifestyle changes to your diet and exercise routine.
Ways to Prevent Diabetes
If you are at risk for diabetes, you may be able to prevent or delay getting it. Most of the things that you need to do involve having a healthier lifestyle. So if you make these changes, you will get other health benefits as well. You may lower your risk of other diseases, and you will probably feel better and have more energy. The changes are:
1. Manage your weight.
Although not everyone who develops type 2 diabetes is overweight or obese, the majority are. Excess body fat, particularly if stored around the abdomen, can increase the body’s resistance to the hormone insulin. This can lead to type 2 diabetes.
2. Stress less.
The stress response triggers the release of several hormones. These increases blood sugar. However, studies show that mindfulness meditation improves the ability to cope with stress. Physical activity and social support also help relieve stress.
3. Exercise regularly.
Moderate physical activity on most days of the week helps manage weight, reduce blood glucose levels. Exercise renders cells more sensitive to insulin. It may also improve blood pressure and cholesterol.
4. Sleep well.
Chronic sleep deprivation and poor quality sleep increase the risk for diabetes and also obesity. For tips on sleeping better, see this insomnia. However, if you have continued problems sleeping, contact your doctor.
5. Eat a balanced, healthy diet.
Reduce the amount of fat in your diet, especially saturated and trans fats. Eat more fruit, vegetables and high-fibre foods. additionally, cut back on salt. Consuming a good fiber source at each meal can help prevent spikes in blood sugar and insulin levels. This may help reduce your risk of developing diabetes.
6. Skip the sugary drinks, and choose water, coffee, or tea instead.
Like refined grains, sugary beverages have a high glycemic load. Drinking more of this sugary stuff is associated with increased risk of diabetes. Instead, water is an excellent choice. Coffee and tea are also good calorie-free substitutes for sugared beverages (as long as you don’t load them up with sugar and cream).
7. Limit takeaway and processed foods.
‘Convenience meals’ are usually high in salt and fats. It’s best to cook for yourself using fresh ingredients whenever possible.
8. Limit your alcohol intake.
Too much alcohol can lead to weight gain and may increase your blood pressure and triglyceride levels. Men should have no more than two standard drinks a day and women should have no more than one.
9. Quit smoking.
Smokers are twice as likely to develop diabetes as non-smokers. Smoking is strongly linked to the risk of diabetes, especially in heavy smokers. Quitting has been shown to reduce this risk over time.
10. Control your blood pressure.
Most people can do this with regular exercise, a balanced diet and also by keeping a healthy weight. In some cases, you might need medication prescribed by your doctor.
11. Take medicine if you need it
If exercise, eating healthy foods, and being at a healthy weight don’t help lower your blood sugar, you may need to take medicine. However, for people who have prediabetes, the medicine metformin can help prevent type 2 diabetes.
12. See your doctor for regular check-ups.
As you get older, it’s a good idea to regularly check your blood glucose, blood pressure and also blood cholesterol levels.