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Diabetes is increasingly becoming a challenge to human health worldwide. Diabetes was a chronic lifestyle disorder affecting approximately 72.9 million people in India in 2017. Alarming predictions forecast it to rise to 134.3 million by 2045. The figure is now greater than 20% in urban areas. Sedentary lifestyles, unhealthy diets, obesity, and genetic factors primarily enable the conditions for diabetes to thrive. A better understanding of the main reason for diabetes and knowing how to reduce the risk of diabetes can be key to diabetes prevention. There are three types of it: Type 1 (an autoimmune disease), Type 2 (mostly lifestyle-related), and gestational diabetes (occurs during pregnancy).
What Are The Main Causes of Diabetes?
An unhealthy diet, being overweight, lack of physical activity, genetic history, and chronic stress are the main causes of diabetes. Lifestyle factors determine diabetes risk; consuming a high sugar and fat diet and a sedentary lifestyle have been implicated in the rising incidence of the disease.
7 Effective Tips on How to Prevent Diabetes and Reduce Risk
Seven best diabetes control tips are shared for a diabetes-free, healthy life.
1. Lose Excess Body Fat
Being overweight is a big risk factor for diabetes. Understanding the gap between intake and output is the key step in diabetes control tips and how you have reached your current weight or fat level. It’s not about being body shamed or following a set body appearance standard. It’s more about the proportion of various parameters, fat %, muscle %, and water %, that is of prime importance. Adopting a healthier lifestyle instead of dieting on and off will go a long way. Small lifestyle choices can make a huge difference in controlling weight, maintaining long-term health, and determining how to control diabetes.
2. Follow a Balanced Diet with Complex Carbs
Diet is central to how to control diabetes with diet. Choosing foods from all the food groups and trying to incorporate healthy plate eating habits with a variety of fruits and vegetables, good quality protein, healthy fat, and adequate carbohydrates can prove beneficial. Avoid high-fat foods, foods rich in trans fat(hydrogenated fat), processed foods, and excessive amounts of sugar. Incorporating complex carbohydrates like oats, bran, maize, buckwheat, etc, can help lower blood glucose levels and serve as effective energy sources. These carbohydrates take longer to digest, give satiety, and provide necessary energy without compromising taste and good health.
3. Keep Yourself Hydrated
Eating variety of fruits and vegetables not only loads you with innumerable antioxidants but also helps maintain hydration levels. Drink at least 7-8 glasses of water every day. Drinking plenty of water is important for how to prevent diabetes. Cut down on sugar-sweetened beverages. Choose healthier options like refreshing lassi, coconut water, nimbu pani over colas, packaged juices and ready to use instant mixes. Studies have linked sugar-sweetened beverages with obesity and diabetes. Cutting them out of the diet can help reduce the risk of ailment.
4. Move Your Body
Regular exercise is among the most effective diabetes control tips. Exercise renders cells more sensitive to insulin. Choosing and enjoying the kind of movement you cherish and thoroughly live in can do the trick. Opt for an exercise that makes you forget you are exercising as your go-to option. Entering the space that provides you comfort and enjoyment as well as helps to shed kilos will be something that will be doable and sustainable. Incorporate exercise as a constant activity undertaken at least 5 times a week and practiced for about 35-40 minutes. You can constantly shift focus to strength, flexibility, and endurance training once you have made the extra fat go. Make sure you train and practice under the guidance of trained and certified personnel.
5. Stress Less
Stress response triggers the release of several hormones that can cause an imbalance in your sugar levels and other blood parameters. Shift your behavior and mindset towards a more peaceful sense of well-being. Nurture your inner voice and practice stress-reducing activities like breathing techniques, meditation, and physical activity. Seek social support and talk about how to control diabetes as and when required.
6. Sleep Well
Chronic sleep deprivation and poor-quality sleep increase the risk of diabetes and obesity. Try to establish regular bedtimes. Make sure you get enough sleep—7-8 hours is ideal. Not getting enough rest not only affects your body but also influences how well you work and how much you enjoy life.
7. Monitor Blood Sugar Levels
If you are at risk for diabetes, monitoring your blood sugar levels regularly can help you stay aware of any changes and take preventive measures. Regular blood sugar monitoring is the best way to control diabetes.
Best Fruits for Diabetic Patients
Including specific fruits for diabetic patients helps manage blood sugar effectively. Berries, vitamin-rich apples, and citrus-like oranges and pears nourish well yet gently impact insulin. Their low glycemic measures mean starchy carbs convert gradually to energy, precluding the surges and subsequent crashes that torment. Fiber in fruits also facilitates homeostasis and well-being.
The Role of Diet in Diabetes Prevention
How to control diabetes with diet? The answer lies here. Healthy eating habits are the best ways to control diabetes. A balanced blood sugar and weight control can reduce the risk of diabetes. Essential vitamins and minerals from non-starchy, low-glycemic veggies, lean proteins, and healthy fats help prevent diabetes.
Conclusion
A healthy lifestyle greatly reduces the risk of diabetes. These things will ensure that you manage your health in a manner that will be lasting, including your weight and nutritional balance, water intake, physical activity, decreased stress, and more sleep. Let’s say you want to work on diabetes prevention. Think that you may need to alter your lifestyle and need assistance from one of the health and wellness coaches trained at Weljii as a guide to help you out with your situation and provide you with the right answer for how to control diabetes.
