Diabetes Prevention – Some of Useful Tips for Taking Control

May

20

2017

“Prevention is always better than cure.”

This popular saying is true when it comes to any diseases, especially diabetes. In 2013, an estimate of over 382 million people throughout the world had been diagnosed of diabetes. And since it is a long-tern condition, people who have been diagnosed need to make necessary changes in their lifestyle and eating habit.

Diabetes brings a lot of complications such as hypertension, gum diseases, heart problems, stroke, infections, erectile dysfunction and a lot more. It is always wise to be fully in control of our body and avoid acquiring this condition.

Follow the steps below on how to prevent diabetes.

  1. Physical Activity

We live in a society where technology and modern appliances have replaced most of our physical activities. Cars replace biking and walking, escalators and elevators replace stairs, computer games and television have replaced fun physical activities for both adults and children.

 

Regular physical activity is your strong weapon to avoid diabetes. Along with weight control and healthy eating, it has been proven to reduce 60% incident of type 2 diabetes. Active muscles use up glucose as a source of energy during physical activity and helps prevent glucose from building up in your blood.

 

Resistance and aerobic exercise are the best option to lower down blood sugar. Start with atleast 30 minutes of exercise, 5 days a week then increase and when you are ready, try adding resistance exercise such as weight lifting atleast three times a week.

 

  1. Get that fiber

Fiber is not only a go-to food for those that want to shed some extra pounds; it is also great in controlling high blood sugar. Having a high-fiber diet is not only a healthy way to take control of your blood sugar, it also stay full longer. This would eliminate the need to constantly eat hence removes the risk of being overweight which is one of the factors of diabetes.

 

Stock up on sources of soluble fiber such as beans, oatmeal, nuts, brown rice, lentils, whole-grain breads and apples. They lower down your risk of cancer, promote good bowel movement and control your blood sugar. Consuming food that are rich in fiber would less likely to spike your high blood sugar level as a portion of the fiber simply passes through the digestive system intact.

 

 

  1. Go for whole grains

One important step in preventing and managing diabetes is by replacing refined, simple sugar with more complex sources of whole grains. A research participated by 200,000 men and women showed that the chance of developing diabetes was reduced by 16% by eating brown rice.

 

Whole grains are good sources of fiber which slows down the glucose absorption in the blood. They are also packed with minerals and vitamins.

 

Make a switch to whole grains and add these to your daily diet:

  • Wheat Berries
  • Quinoa
  • Millet
  • Buckwheat
  • Oats
  • Bulgur
  • Brown Rice

You don’t have to worry if you don’t have the best healthcare provider. Just eat plenty of whole grains every day and your chances of getting diabetes will be reduced.

  1. Weight loss

Being overweight does not only lead to higher risk of stroke, heart disease, cancer and high blood pressure; it also increases your chance of getting diabetes.

 

Stay away from other diseases including diabetes by losing some extra pounds. A small amount of weight loss has already a huge impact in risk reduction. You cut your risk of getting diabetes by 60% by losing 7% of your body weight.

 

It is important that you do not only lose weight, but you keep them off as well. With healthy diet and exercise, this is not impossible.

 

  1. Healthier Choices

Preventing diabetes should not only mean having a regular exercise but it should mean a change in your lifestyle. Though having an active physical activity is important, a healthy diet is also crucial.

 

Make it a habit to make healthy choices when it comes to the food that we eat. These are the golden rules of healthy eating:

  • Eliminate sugary drinks such as soda, juice, sweet tea.
  • Eat smaller portions.
  • Eat a lot of high-fiber foods
  • Opt for healthier fats such as avocado, seeds, nuts and olive oil
  • Drink alcohol moderately
  • Choose lean meats
  • Drink a lot of water

Health is very important. Take control of our body from getting diseases such as diabetes. With these useful tips, you are guaranteed to live a healthy and happy life.

 

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