Best Ways To Keep Diabetes At Bay

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Diabetes is becoming a leading concern nowadays. We all know at least one person who has succumbed to diabetes. A large number of people seem to be contracting it. Genes are an important reason why people have diabetes, but they are not the only reason for it. Things like diet, exercise and weight play an important role in keeping diabetes at bay.

Diabetes is a serious ailment which can cause other health issues like heart attacks, Alzheimer's disease and kidney failure. Having diabetes means you will have to resign yourself to a lifetime of drugs and blood-sugar level monitoring. But there are a few healthy habits that you can practice which will ensure that you will not prevent developing diabetes or will reverse pre-diabetes.

Here are some of the best ways to keep diabetes at bay

Lose Weight

People who are overweight have a higher chance of contracting diabetes than normal people. Losing even 10 pounds will help you reduce the risk. Studies show that even extremely overweight people are 70 percent less at risk of contracting diabetes when they shed even 5 percent of their weight.

Walk More

Walking might not be all that effective for losing weight, but it will definitely make you healthier. A recent study has found that a 15-minute walk after every meal is effective in keeping diabetes away as it reduces the blood sugar level over the day. You can do simple things like ditch the elevator and take the stairs instead, walk to nearby places or take your dog for a walk.

Exercise

Studies have shown that people, who exercised for at least 30 minutes a day or 4 times a week, reduced their risk of contracting diabetes by 80 percent. It has been proven by studies that exercise helps increase the number of insulin receptors on your cells which allows your body to utilize the hormone insulin more ably.

Avoid Smoking

Smoking raises the danger of a wide range of diabetes problems, including heart attack, stroke, nerve injury and kidney maladies. The American Diabetes Association have found that smokers who have diabetes are three times more prone to die of cardiovascular disease than non-smokers who have diabetes. So quit smoking or using any form of tobacco immediately.

Balanced Diet

Eat a diet rich in all the essential nutrients, vitamins and minerals. Avoid eating junk, fried or sugary food which is harmful for your health as it clogs your arteries. Start eating fresh fruits, vegetables, whole grains, dairy products and lean meat. Replace your unhealthy desserts with yogurt and fruits.

Reduce Stress

Certain hormones which handle stress also play an important role in the handling of sugar by the body. This is why you feel like eating chocolate when distressed. Stress also increases your blood pressure, which leads to heart disease. Relax by swimming, reading a book or getting a massage.

Sleep

It is essential to catch the regular 8 hours or at least a minimum of 6 hours of sleep every night. Studies have shown that people who get less than 6 hours of sleep double their risk of contracting diabetes while those who slept for more than 8 hours tripled their odds. Sleeping for less than 5 hours also tripled the odds of increased blood pressure. So make sure you catch a good night's rest to avoid diabetes.