Many people suffer from diabetes because of their sedentary lifestyles and poor eating habits. But there are ways to prevent this disease. This article describes some useful tips to prevent diabetes.
Different Ways to Prevent Diabetes
Monitor your Blood Sugar Levels on a Regular Basis
People suffering from diabetes have too much sugar floating around in their blood vessels. Inefficient glucose uptake by cells leads to high blood sugar levels. Therefore, the best way to keep diabetes at bay is to regularly monitor your blood sugar levels after eating. An upswing of blood sugar levels after meals gives way to metabolic dysfunction, leading to the onset of diabetes.
Eat a Balanced Diet
Many people become prone to diabetes because they do not pay attention to their diet. Regular intake of unhealthy foods such as pasta, breads and wheat-based starches leads to diabetes. These foods break down into sugar in the mouth and cause blood sugar levels to spike. Therefore, you need to cut out refined carbohydrates from your daily diet in order to prevent diabetes.
On the other hand, you need to increase the consumption of green leafy vegetables as they are natural anti-diabetic foods that protect you from this deadly disease. Plus, you should include foods such as lean cuts of meat, nuts and seeds as they help protect against diabetes. Including whole grains in your diet is good for your health as they help keep your blood sugar levels stable.
Shed Those Extra Pounds
Losing weight is one of the best ways to ward off diabetes. Therefore, set realistic weight-loss goals and work hard to achieve them. Staying at a healthy weight helps maintain normal blood sugar levels. It also helps in controlling insulin resistance and blood lipids. People who are overweight should adopt an active lifestyle to reduce the risk of developing diabetes.
According to studies, exercise such as walking helps reduce diabetes risk. Exercise helps cells function normally and control the amount of sugar in your blood. It also helps to keep insulin resistance at bay.
A regular exercise increases your glucose storage capacity and metabolism. Exercises such as weight training helps build muscles that increase additional storage capacity for glucose, and weight lifting helps increase glucose transport.
Avoid Stressful Situations
Avoid stressful situations as they tend to increase blood pressure. Stress hormones such as cortisol raise blood sugar levels and contribute to insulin resistance. In addition, they speed up your breathing and heart rate.
Plus, stress can contribute to weight gain, which is one of the risk factors for diabetes. People who are under stress tend to eat more and gain excess weight. According to San Francisco doctors, stress can increase belly fat. Therefore, practice meditation and yoga as they help relieve stress.
Avoid Sweet Drinks
Sweet drinks contain large amounts of sugar that can increase the blood sugar levels. According to a research, sweet drinks increase your risk of diabetes and heart disease. Moreover, sweet drinks provide empty calories and have no nutritional value.
According to a recent study, people who drink 1 to 2 servings of a sugary drink per day are 26% more likely to develop diabetes than people who avoid sugary drinks. Sweet drinks can also cause high blood insulin levels, which can further lead to conversion of sugar to fats. Also, they interfere with the function of insulin receptors, leading to high insulin secretion by the pancreas. By following the above mentioned tips, you will be able to prevent diabetes.