The number of people suffering with diabetes has grown steadily over the years. The disease affects millions of people and can result in a large range of problems. What many people don’t realize is that unhealthy lifestyles can lead to diabetes, and it is not just a disease entirely linked to genetics or just bad luck.
By looking at your lifestyle and diet you can soon begin to identify why you are likely to suffer from diabetes, or why you have already developed it. The journey needn’t stop there though because you can change your lifestyle to reverse or at least lessen the diseases impact on your life and body.
1. Cut The Sugar
Number one on any list of how to prevent diabetes has to be sugar. Eating a lot of sugar is a fast track to getting diabetes and the amount you consume should be immediately cut down if you fall into this bracket. Sugary foods should always be limited and offer little value or benefit to your body. Replace sugary treats with natural sugars in fruit for your sugar fixes.
2. Lose Some Weight
The large majority of individuals who get type 2 diabetes are overweight so it’s vital to tackle your weight. To prevent the onset of diabetes you need to be doing all you can to tackle you weight issues.
3. Increase Your Water Intake
Water is essential to a healthy lifestyle whatever your condition and when trying to prevent diabetes it should become your main source of hydration. You also need to ensure that you’re cutting down on those sugary drinks and fizzy options. Keep a bottle of water nearby so you can have a sip of water at your convenience.
4. Drink Tea & Coffee
As water is now your primary beverage you need to also consider making good use of tea and coffee in your diet too. By doing so, you will help aid the fight against diabetes.
Green tea is also a worthwhile inclusion into your diet and its high level of antioxidants will be of great benefit to you too.
5. Moderate Your Alcohol Intake
Alcohol can be problematic for many reasons, and no more so than when looking to tackle diabetes. Follow our advice to drink water as your primary drink and cut your alcohol use if you are drinking too often. Occasional drinks are ok but taking time off from drinking alcohol can provide you with a wealth of health benefits.
6. Exercise Frequently
Exercise and proper physical activity will help you fight diabetes. When you exercise, the insulin sensitivity in your cells is increased. This means that when you exercise less insulin is required to keep your blood sugar levels under control.
There are many types of activities that you can implement into your life that will help reduce insulin resistance and blood sugar. Look into aerobic exercise, HIIT training and strength training.
If you are not currently very active then start with brisk walks and build up over time. Just make sure that you implement a regular form of exercise to get the best results.
7. Stop Smoking
Smoking has long been one of the biggest enemies of the 20th and 20th century and tobacco has subsequently killed a huge number of people. With this in mind it is evident that we were never going to promote it as a safe activity.
For many years smoking has been linked directly to cancer and many heavy smokers have succumbed to the disease. However, smoking doesn’t just cause the user cancer and has also been linked to type 2 diabetes. Even second hand exposure to smoke can heighten the risk, so you need to be wary of this too.
By quitting smoking you will drop the likelihood of getting diabetes and many, many, more beneficial effects will be felt by you in a small time. There really can’t be many better reasons to quit such a bad habit. If you are struggling with quitting then speak to a local group who can help with you stopping.
8. Stop Eating Processed Foods
We’ve left one of the most important points to the end to highlight its level of importance. Providing your body with the right food and consuming the most wholesome and balanced diet is key.
Lowering your carbs and keeping them low can help to avoid diabetes. By consuming a small amount of carbohydrates your body will be able to drop its blood sugar level, while insulin will also lower too.
On the opposite side of the coin are high-fiber foods. Getting plenty of them will be highly beneficial for you and will also help with managing your weight. A diet high in fiber will help keep blood sugar and insulin levels low. Foods like chia seeds, almonds, and even dark chocolate, are excellent sources of fiber.
Vitamin D aids your blood sugar control and if you are not getting enough vitamin D then you are at a greater risk of diabetes. Fatty fish is a great source of vitamin D and you can also take cod liver oil as a supplement.
Like alcohol, you should also minimize the amount of processed foods that you’re consuming. Processed foods offer little positive benefits for your body and can also contribute to obesity and heart disease, let alone diabetes. Just ensure to keep an eye on portion sizes and resist piling up that food on your plate. Dessert is also best avoided!
Type 1 or Type 2?
Diabetes is a lifelong condition that makes an individuals blood sugar level become too high. Diabetes comes in 2 forms, type 1 and type 2.
Type 1 diabetes is where the pancreas does not produce any insulin. Type 2 is where the pancreas does not produce enough insulin or the body’s cells don’t react to insulin. In its type 1 form diabetes cannot be cured.
Type 2 diabetes is linked to obesity and is often diagnosed in older people. It is also far more common than type 1.
Type 2 diabetes can be avoided and before type 2 diabetes is present there is a prediabetes stage before the onset of type 2 disease. The progression from prediabetes to type 2 diabetes is not guaranteed and it can be avoided.
The Symptoms Of Diabetes
The lack of insulin that your body gets when suffering form diabetes means that glucose stays in your blood and isn’t taken on as fuel by your body. You body then attempts to reduce blood glucose levels by removing excess glucose into your urine.
Symptoms of diabetes can include the following;
- feeling extremely tired
- loss of weight
- passing a lot of urine
- feeling very thirsty
- increased appetite
- blurred vision
- dry mouth
If you believe that you might be suffering from diabetes and you have not yet been diagnosed then its essential that you visit your doctor in the first instance. Failure to do so will result in the disease getting a lot worse if it’s not treated. Diabetes is an extremely serious disease and should not be underestimated.
Assessing whether you have prediabetes is important too so you can ascertain how critical it is that you change your lifestyle and diet. By implementing some of the changes we have provided above, you can definitely impact the likelihood of you getting the disease.
The best chance you have at avoiding diabetes is to follow these steps to promote a healthier life for yourself.