Best five ways to prevent diabetes

Best five ways to prevent diabetes

Best five ways to prevent diabetes

Diabetes mellitus is a long-lasting disease affecting millions of people worldwide. It develops due to increased levels of glucose in blood and disturbance of the equilibrium between glucose levels and insulin.

The risk factors that lead to diabetes are overweight or obesity, family history of diabetes, a sedentary lifestyle, consuming more processed sugars, unbalanced diet, and smoking. You can take certain steps by modifying the risk factors and prevent diabetes.

  • Regular physical activity: Regular exercise can help in maintaining a healthy weight, increases glucose uptake by cells, increases insulin levels, improves cardiovascular health, and prevents the development of diabetes-related complications.
  • Lose weight: Overweight and obese individuals are more prone to develop diabetes. Central obesity is directly proportional to the chance of developing diabetes. So it’s essential that you keep your weight in the normal range to prevent the development of diabetes.
  • Eat a balanced diet: Diet plays a crucial role in maintaining blood glucose levels.  Eating the right amount of carbohydrates and proteins, including healthy fats, avoiding processed foods and refined sugars will help you in preventing diabetes. Including fruits, vegetables, and whole grains in your diet will not only ensure that you are getting the required amount of dietary fibre but also makes you feel fuller for a longer duration of time, and also plays an important role in decreasing cholesterol levels and maintaining your blood glucose levels.
  • Avoid stress and Proper sleep: Too much stress and sleep deprivation stimulate the secretion of stress hormones which increases your chance of developing diabetes.
  • Avoid smoking and alcohol: smoking and excessive alcohol consumption increase your risk of developing diabetes by causing weight gain, increasing triglyceride levels, and altering the inflammation process.

 

Works Cited

  • https://www.ncbi.nlm.nih.gov/pubmed/28130199
  • https://www.ncbi.nlm.nih.gov/pubmed/25226799
  • https://www.betterhealth.vic.gov.au/health/ten-tips/10-tips-to-help-prevent-type-2-diabetes
  • https://www.healthline.com/nutrition/prevent-diabetes
  • https://www.ncbi.nlm.nih.gov/pubmed/25580754
  • https://www.ncbi.nlm.nih.gov/pubmed/?term=Hernandez+A%2C+Philippe+J%2C+Jornayvaz+FR.
  • https://care.diabetesjournals.org/content/26/3/725?26/3/725&legid=diacare;26/3/725&patientinform-links=yes&legid=diacare;26/3/725
  • https://www.ncbi.nlm.nih.gov/pubmed/30131033
  • https://www.hsph.harvard.edu/nutritionsource/disease-prevention/diabetes-prevention/preventing-diabetes-full-story/
  • https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639
  • https://www.ncbi.nlm.nih.gov/pubmed/25434013
  • https://www.ncbi.nlm.nih.gov/pubmed/11522704
  • https://www.ncbi.nlm.nih.gov/pubmed/16617231

 

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