If you are prone to diabetes, it will be a good idea to take certain steps and adjust to a lifestyle so that you can prevent diabetes or at least, you can delay or reduce the severity. Steps to prevent diabetes are not rigid, and all it requires is an adjustment to your daily lifestyle.
However, it will be a good idea to read complications of diabetes so that you will know why you should avoid diabetes.
Tips to Prevent Diabetes
1] Breast feed your child
If you are a diabetic, you would not want your children to catch this disorder. Studies indicate that babies who have been breastfed till the required age are less prone to have diabetes in later life than babies who have been started on cow’s milk. This indicator should be kept in mind.
2] Diet and Foods to Prevent Diabetes
If you have a family history of diabetes, you must stick to a diet of high fiber and low carbohydrates. Fiber in your diet will help in weight loss by making you feel full so that you eat less, helps control blood sugar and reduces the risk of heart disease.
Avoid foods, which have saturated fats and, if you are overweight, reduce the fat intake in your diet. Refer to the details of the diet in the diabetes-friendly diet plan.
3] Get rid of extra a weight
Obesity is the single most contributing factor in contracting diabetes. Follow an aggressive regime of diet and exercise to reduce weight gradually.
4] Exercise daily to prevent diabetes
Exercise daily for about 30 minutes. Choose any aerobic exercise you enjoy which involves physical activity to burn calories. Strength training exercises also help and a combination of both should be worked out.
Benefits of exercise are enormous, especially so in diabetes. It definitely helps in keeping diabetes at bay. It helps in reducing any additional pounds that you have gained, lowers the blood pressure and increases your sensitivity to insulin, which helps lower your blood sugar. After a bout of exercise, your spirits rise and you feel a sense of well-being.
According to the Centers for Disease Control and Prevention, moderate weight loss and exercise can help prevent or delay the onset of diabetes type 2 in people who are at a higher risk of developing diabetes.
5] Avoid alcohol and smoking
Smoking and alcohol should be avoided. However, due to a long time habit, if you have to drink, follow the limitations:
· Men – 2 pegs (60 ml each) and
· Ladies – 1 peg (60 ml) only.
6] Avoid stress
Stress does not cause diabetes, but if you have diabetes or are prone to it, then it can increase blood sugar levels. Therefore, avoid stressful situations and learn how to deal with stress in an effective and healthy way. Meditation will be helpful.
7] Having small and more frequent meals help in keeping insulin production proper and healthy.
8] Regular check-ups of blood for sugar and cholesterol should be carried out. Check your blood pressure regularly and keep it in control.