There are numerous chronic conditions that affect millions of people worldwide. Some of them have no cure. It’s, therefore, important that we all consider healthy lifestyle goals that can help to prevent some of these diseases. Diabetes is one of these conditions and it normally affects people of all age groups. In this article review, we look at some of the lifestyle tips that are effective for diabetes prevention.
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Introduction to Diabetes
Diabetes is a chronic medical condition that affects how your body produces energy. It’s long-lasting and has serious side effects. Generally, the body usually breaks food components into sugar or glucose. The glucose is then released into your bloodstream.
For a perfect energy balance, when the levels of blood sugar go up, the pancreas automatically releases insulin. Insulin definitely acts like the trigger that lets the blood sugar into the blood cells for the production of energy.
So, if you have diabetes, it means that the body isn’t making enough insulin. Alternatively, it could mean that the body isn’t using insulin efficiently. In such cases, the cells usually stop responding to insulin. This means that your bloodstream will end up with too much blood sugar.
Types of Diabetes
There are two main types of diabetes:
Type 1 Diabetes
This condition normally occurs when the body attacks itself. Type 1 diabetes normally occurs as a result of an autoimmune reaction that prevents the body from producing insulin. This condition usually affects people of all ages across the population. Type 1 diabetics need to be on life-long medications in order to survive.
Type 2 Diabetes
This diabetes condition normally occurs when the body fails to effectively use insulin. As a result, the levels of blood insulin are usually at an abnormal level. Type 2 diabetes is the most common and it mostly tends to develop over many years. Generally, it’s possible to prevent or delay its severity because the condition mainly depends on lifestyle changes.
How to Effectively Prevent Diabetes
Do you know how to prevent diabetes? Well, diabetes is usually a draining condition that can leave you feeling hopeless. Whether it’s type 1 or 2, these conditions still don’t have a cure. So, the best way to handle them is to protect yourself before they develop. To effectively keep this condition away, here are some of the ways to prevent diabetes:
Implement a Healthy Diet
Basically, you need to cut sugar and refined carbs from your diet. Research studies indicate that eating lots of carbs and sugary food can increase your risk of developing diabetes.
Well, this usually happens when the body rapidly breaks the molecules in these foods into small food molecules. These molecules thereafter get absorbed into the bloodstream. Consequentially, this leads to a rise in blood sugar.
It’s worth noting that for pre–diabetics, the body cells are usually resistant to insulin action. So, sugar usually high in the blood. In an attempt to lower the blood sugar, the pancreas normally tries to compensate by producing more insulin.
If this occurs over a long period, then the body will certainly end up with higher insulin and blood sugar levels. This is what usually leads to the development of type 2 diabetes. If you must eat sugary foods and refined carbs, it should be less frequent.
Yes, you need to ensure that you are physically fit if you want to stay healthy. That’s why it’s also essential that you engage in physical activities frequently.
Studies indicate that physical exercises usually help to increase the level of insulin sensitivity. this is an effective mechanism that can help to keep the blood sugar levels under control.it should be noted that moderate-intensity exercises can increase insulin sensitivity by almost 51% in pre-diabetics.
In case they engage in high-intensity exercises, then they will end up with almost 85% more insulin sensitivity. Overall, workouts help to reduce the blood sugar levels in those who are obese and insulin resistance.
Work on Your BMI
Diabetes is also a common condition in those who are obese or overweight. It has been found that pre-diabetics usually carry lots of extra weight around their abdominal organs including the liver. Abdominal fat is normally known as visceral fat. Besides that, they also have excess weight around their midsections.
Generally, what you need to know is that excess weight usually leads to insulin resistance. Additionally, it also promotes the development of inflammation. With these two triggers in place, it’s very easy for an obese person to develop diabetes.
However, losing even a small amount of weight can be highly beneficial in diabetes prevention. Overall, the more excess weight you lose, the lower your chances of developing diabetes.
Make Water Your Primary Beverage
Every day you should make it your goal to at least drink 8 glass of water. It should be your primary beverage. It’s the best natural beverage that your body always needs.
Did you know that if you drink water frequently you will be less interested in sugary drinks? Well, you will always find always craving the natural taste of water rather than the artificial sweetness of most drinks.
Sugary drinks especially those with refined sugars normally help to increase the risk of type 2 diabetes. That’s why it’s not advisable to drink beverages such as soda if you want to stay healthy and lose weight.
Eat High-Fiber Foods
While it’s important to eliminate refined carbs, you should increase your carb intake. Fiber-rich foods are usually beneficial to the gut’s health. Besides that, they also help to promote healthy weight management. This means that they can also be great in diabetes prevention.
Many studies show the elderly, those who are obese, and pre-diabetics should eat more fiber. This is because it helps to regulate blood sugar levels and reduce the high levels of insulin. There are two types of fiber:
- Soluble fiber – These foods usually absorb water. In the digestive tract, this type of fiber usually slows down the rate of food absorption. This subsequently leads to the absorption of blood sugar gradually. This is a mechanism that’s quite healthy.
- Insoluble fiber – These foods don’t absorb water. However, their working mechanism is still unknown. But they are still effective in the regulation of blood sugar levels.
Consume Foods with Herbs
Most of these natural herbs that are edible have lots of health benefits. They can be effective in diabetes prevention as well. Some of them can efficiently work to help regulate the level of blood sugar. Besides that, some of them are highly effective in increasing insulin sensitivity. They include:
It’s normally used in traditional Chinese medicine. Berberine has been in use for many centuries. So, it’s not surprising that it can be effective in preventing the development of diabetes.
Studies show that this herb helps to lower blood cholesterol. In addition to that, Berberine, it also helps to fight inflammation as well as other heart complications. What makes it stand out is the blood-sugar-lowering properties.
This is another effective herb that has potent benefits. Regularly incorporating curcumin in your diet can help to significantly lower your risk of developing diabetes. This is because the herb has strong anti-inflammatory benefits.
Research evidence suggests that it can help to decrease insulin resistance. For pre-diabetics, it can help to lower the impact of inflammatory reactions. It works by enhancing how the pancreases normally produce insulin cells.
Add Tea and Coffee to Your Diet
While water is good, make it a habit to drink tea and coffee if you want to avoid diabetes. There are studies that indicate that these beverages can be effective for diabetes prevention.
Caffeinated tea and coffee usually have weight-reducing benefits. So, they can help to prevent diabetes by reducing excess weight or obesity. Their effectiveness is based on their antioxidants such as polyphenols. They are highly effective in promoting general wellness and protecting users against diabetes.
Avoid Processed Foods
Another effective diabetes prevention tip is to minimize your consumption of processed foods. So, if you want to reduce your risk of diabetes, then you should focus on eating healthy organic food products.
Understand that processed foods usually have high levels of refined grains and vegetable oils. If you are going to depend on them, it’s possible to end up with diabetes. However, you can focus on healthy alternatives such as fruits, vegetables, and nuts among others.
Diabetes can significantly interfere with your life. That’s why it’s important that you take these diabetes prevention tips seriously. It’s important that you consider your overall wellness by eating healthy foods. Besides that, you should also consider working out. This way, you will end up maintaining a good level of blood sugar. Besides that, the level of your insulin sensitivity will be good.