14 Simple And Effective Health Tips To Prevent Diabetes

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Diabetes is a metabolic disease and among the most common chronic diseases worldwide. Every year, it affects millions of people due to genetic and poor lifestyle and dietary choices.

Diabetes is associated with many other ailments such as heart disease, oral problems, Alzheimer's and kidney failure. However, the good news is, the risk of diabetes in prediabetes and type 2 diabetes can be prevented by simple health tips.

In this article, we will discuss these simple and effective health tips to prevent diabetes. Make ways to introduce them to your lifestyle and prevent this chronic disease.

1. Practise Brisk Walking

Experts suggest that a 15-minute walk after every meal is effective for reducing blood sugar level throughout the day. Walking stimulates the secretion of insulin from the pancreas. When enough insulin is secreted into your blood, the risk of diabetes automatically gets reduced. You can also avoid elevators and take the stairs or take your dog for a walk. [1]

2. Exercise Regularly

Studies have shown that at least 30 minutes of exercise a day or 4 times a week can reduce their risk of contracting diabetes by 80 per cent. Regular exercise helps increase the number of insulin receptors that allow the body to utilize the hormone insulin more efficiently. [2]

3. Lose Weight

People who are overweight have a higher chance of contracting diabetes compared to a person with a healthy BMI. Diabetes is mainly caused by a poor lifestyle. Wrong eating habits and insufficient exercise can increase the risk of diabetes. Obesity makes insulin ineffective to transport blood glucose to the cells for energy. [3]

4. Drink Herbal Teas

Herbal teas contain many bioactive compounds such as phenols, flavonoids and alkaloids that have anti-inflammatory and antidiabetic effects. These traditional beverages efficiently help in glycemic control and thus, prevents diabetes risk. Some examples of herbal teas include cinnamon tea, green tea and oolong tea. [4]

5. Avoid Stress

High levels of stress can aggravate diabetes. Stress decreases the secretion of insulin from pancreas causing an increase in the blood glucose levels. Also, stress increases the production of sympathetic hormones that elevate both glucose and cortisol levels. Avoid stress by performing mindful exercises and prevent the risk of this chronic disease. [5]

6. Have High-Fibre Foods

High-fibre foods such as oats provide you satiety and keep you full for longer. They slow down the process of glucose absorption by the body and prevent their sudden spike. Fibre-rich foods are also packed with many other nutrients such as antioxidants. [6]

7. Control Your Sugar Cravings

Sugar cravings are hard to resist. Replace sugary treats with sweet fruits such as mango and banana or dry fruits such as dates, apricots, raisins and prunes. They considerably help decrease sugar cravings and satisfy your sweet tooth. Also, they are healthy and help you maintain a normal glucose level.

8. Have Foods Rich In Omega 3 Fatty Acids

Foods such as salmon, tuna, mackerel, pumpkin seeds, walnuts and blackberries are rich in omega 3 fatty acids. A study has shown their beneficial effect on diabetic neuropathy and also in maintaining kidney functions in people with diabetes. [7]

9. Get Adequate Sleep

Experts suggest that seven to eight-hour sleep every day is enough to keep your blood sugar level in control. People who get less than 6 hours of sleep double their risk of contracting diabetes while those who sleep for more than eight hours tripled their odds. Therefore, make sure you get a good night's rest to avoid diabetes. [8]

10. Avoid Smoking

Smoking increases the risk of diabetes and many associated problems such as heart attack, stroke, nerve injury and kidney problems. Smoking increases oxidative stress and inflammation that tend to damage beta-cell functions, which are responsible for the production and secretion of insulin. [9]

11. Reduce Salt Intake

Dietary sodium intake can increase the risk of diabetes. Salt raises your blood pressure which ultimately results in increasing your blood sugar. Excess salt is also known to cause complications in people with type 1 and type 2 diabetes. [10]

12. Keep A Check On Injuries

Diabetics or pre-diabetics are at increased risk of infection as their wounds or injuries heal very slowly. Even a small scar can be dangerous for them. Never ignore any cuts or sores and consult a medical expert immediately. It is better to keep some prescribed antibiotics handy if you are a prediabetic.

13. Eat A Balanced Diet

Eat a well-balanced diet rich in all the essential nutrients such as fibre, vitamins and minerals. Avoid eating junk, processed, refined, fried or sugary food as they may increase glucose levels in the body. Start eating fresh fruits, vegetables, whole grains, dairy products and lean meat. Replace sugary desserts with yoghurt and fruits.

14. Eat Greens

One of the best ways to prevent diabetes is to "go green". Adding green veggies such as spinach, lettuce and kale to your diet helps keep blood sugar levels under control. Also, they are rich in multiple vitamins, flavonoids and antioxidants that may help reduce the risk of diabetes.