Out of so many kinds of disorders globally, one of the most common and fatal is high levels of sugar in the blood, which is diabetes. It is very important to maintain good health and diminish all kinds of risks that might cause such a harmful disease. High Blood Sugar is caused due to various kinds of reasons, such as due to an improper diet, a passive regime of life, obesity, etc. That is why one needs to know how to prevent it and keep it away. So, to make it a bit easier for you, I have come up with some of the tips that will help you prevent diabetes-
Reduce Sugar from Your Diet
When your intake lots of sugary foods and refined carbs, you are technically on the verge of developing diabetes. These food products are broken down into sugar molecules by our body, which eventually gets absorbed into our bloodstream. The sugar now rises and stimulates our pancreas to generate insulin. Now insulin is a hormone that places sugar out of the bloodstream and directly into our body cells. And eventually, with time, this process turns into Type 2 diabetes. That is why it is important to cut down sugar from your diet.
Your main aim should be to stay away from all kinds of unhealthy fats, liquid sugars, and other food products that consist of refined carbs. Instead, try to have items that include a minimal amount of sugar and lots of proteins and vitamins in them. In this way, you will be able to maintain stable blood glucose levels and prevent other complications.
One of the significant ways to stay healthy and avoid diabetes is by staying active. If you perform physical activities daily, it will help in increasing the insulin sensitivity in the body cells. It is advised to perform aerobic exercises regularly for at least ten to thirty minutes. Your goal should be forty-five minutes to one hour but stick to the time limit you are comfortable with. Those who have Type 2 diabetes or on the verge of entering the line can reverse their condition with diet and exercise.
Physical activity daily can reduce insulin resistance and blood sugar in obese and overweight. It not only stabilizes your blood glucose levels but keeps you energetic throughout the day.
If you can lose 2000 calories every week, then indeed your health is well maintained. So, try to stick to an active schedule daily and engage in physical activities you prefer.
According to recent studies, most of the people who are suffering from Type 2 diabetes are obese or overweight. And even if someone is in the prediabetic stage, the excess amount of fat-based food intake tends to carry an extra amount of weight around the abdominal organs like the liver, which in medical terms is known as visceral fat. This kind of fat promotes insulin resistance and inflammation that causes the risk to your body, as it causes diabetes. So, you must lose weight considerably to maintain a healthy regime.
There are many ways to lose weight; one of them is eating food that consists of low carb and fewer fats. Try to shift to leafy greens and fruits as they contain a lot of proteins and vitamins. Also, exercise regularly to stay fit and healthy.
Smoking not only contributes to heart diseases, emphysema, lung, and breast cancer but also is a significant reason behind Type 2 Diabetes. It has been proven in recent studies that smoking can lead to Type 2 diabetes in a matter of time. And if someone already has diabetes, they will have a lot of trouble with insulin dosing and controlling their health condition. The more cigarettes you smoke, the more you are exposed to Type 2 diabetes. So, make it a point to cut down the number of cigarettes daily and eventually strike it off your life.
There are various nicotine replacement products available in the market. Some are gums, patches, lozenges that shall help you quit smoking. And if you have diabetes, then consult your doctor about it as nicotine products can raise the blood pressure levels significantly. If you are successful in quitting, then you are no more prone to the risk of diabetes.
Stop Intaking Processed Foods
One of the significant factors that are responsible for the increased risk of Type 2 Diabetes is the intake of processed foods. They are directly related to all kinds of heart problems, obesity, diabetes, and other complications. Packaged food items are filled with vegetable oils and artificial sweeteners. And most importantly,they are packed for a very long time. In the case of homemade food, we can get hold of fresh stock, but in the case of packaged ones, they are staked for months. The proteins in it are slow to digest, and it gradually increases the blood pressure level.
So, to keep a safe distance from diabetes, try to cut down all kinds of packaging foods from your diet until you are sure of the fact that they are fresh and have been approved by the FDA. Try to have all homemade food items or include more fruits and vegetables to your diet. Minimizing processed foods can decrease the risk of diabetes considerably.
If you have diabetes, this device is a must
It is crucial to have a Glucometer near you all the time if you have diabetes. You can check blood glucose levels quickly and not be worriedabout thinking about your blood glucose levels.
I would suggest you buy 3 Glucometers, one for Home, one to keep in your car, and one for your work. A Glucometer is a very affordable device; its price varies from ₹1000 to ₹1500. Read reviews of various devices to find the best glucometer in india from this site.