As they say, prevention is better than cure. It applies to all types of diseases, including diabetes, known to be one of the killer diseases in the world. If you are someone who has a family history of diabetes, or if you are currently beyond average weight for your height and age, then you need to practice preventive measures to protect yourself from diabetes. Here are five tips that should keep you safe from having diabetes and make your life even better.
Aerobics and other physical exercises are known to keep blood sugar at normal levels, regulate starch to sugar conversion, and boost insulin sensitivity. You can include some resistance training routines in your regular gym visits or have a fitness program that has both aerobic exercises and resistance training activities.
Fruits, vegetables, nuts, beans, and whole-grain food products contain high amounts of fiber that helps in digestion, regulate the amount of sugar converted in the body, and keep you in tip-top shape. Fiber-rich food is known to reduce risks of getting diabetes by improving control of your blood sugar levels, suppresses appetite, which can help lose weight, and lowers the chances of heart diseases. Technically, having fiber in your diet is the way to go in diabetes prevention.
Losing a few pounds or targeting the healthy weight range for your height and age is known to help protect the body from any diabetes. A study has shown how controlled weight-loss helped participants reduce seven percent (7%) of their body weight and, in turn, decreases their chances of getting diabetes by a stunning percentage of sixty percent (60%).
There is truth in the quote, “You are what you eat.” If you belong to a family with a history of diabetes, today is the day to choose healthier diet plans. This tip isn’t about limiting yourself to a specific food group or fasting on some. Having a controlled portion of each food type will help you get the same amount of nutrients while keeping your blood sugar in check and your health way better than before.
Whole grain food products are known to help reduce the risk of diabetes by maintaining a healthy blood sugar level. The best way to incorporate whole grain in your diet is to have half of it paired with another half of your natural grain products, such as rice, bread, cakes, etc. You can also have ready-to-eat food products in the market that have “whole grain” labels on them.
The best time to prevent diabetes is now. However, it is even better to seek medical opinions before engaging in any practices related to your health. If you are over forty-five (45), better visit right away, so you would know the best methods to prevent diabetes for your age, height, and weight.
American Diabetes Association. Lifestyle management: Standards of Medical Care in Diabetes — 2019. Diabetes Care. 2019;42:S46.
Mayo Clinic Staff. (2019, March 15).Diabetes prevention: 5 tips for taking control. Retrieved March 4, 2020, from Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639