What can be done to reduce the risk of Diabetes?

August 12, 2024

Diabetes, especially Type 2 Diabetes, is a common disease and has become a global issue that affects many people around the world. Nonetheless, there are several established methods that can help you avoid the onset of this chronic disease. This article provides insights into the methods of preventing Diabetes through improving daily habits, diet, and continuous monitoring of health.

Understanding Diabetes

It is very important to define what exactly Diabetes is and how it influences the human body before trying to look for ways to prevent it. Diabetes is a common disease that is classified as a metabolic disorder which causes high blood sugar levels. There are primarily two Types of Diabetes: Type 1 and Type 2. Type 1 Diabetes is a disease whereby the immune system of the body targets insulin-producing cells in the body, specifically the pancreas. In contrast, Type 2 Diabetes is related to lifestyle factors and is prevalent in patients with insulin resistance, which means the body’s cells are unable to respond effectively to insulin.

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The Importance of Lifestyle Changes

Maintain a Healthy Weight

This disease has been known to be associated with obesity, especially in Type 2 Diabetes. Obesity and specifically central obesity, which refers to the accumulation of fat in the abdominal area, will lead to the development of insulin resistance and Prediabetes. It has been proven that even a small loss of weight can have a large impact in the prevention of Diabetes. Several studies suggest that diet and exercise are the most effective strategies and ways for achieving and sustaining a healthy weight.

Be Physically Active

For weight control and improved insulin sensitivity, exercise should be done on a regular basis. Doing at least 150 minutes weekly in moderate intensity exercise like walking, cycling or swimming can prevent the occurrence of Diabetes. Exercise also contributes to decreasing blood sugar levels and enhancing the body’s use of insulin.

Healthy Eating Habits

What you eat is also known to have a close relationship with Diabetes and therefore controlling what you consume is very important. It is important to take meals that are low in calories and those that contain high fibres such as whole grains, fruits, vegetables, lean protein, and healthy fats to help in controlling your weight and blood sugar. Here are some dietary tips:

Choose Whole Grains

It has been established that whole grains have lower glycemic index than refined grains, implying that it takes a shorter time for blood sugar to rise. Whole grain foods, such as brown rice, oats, and whole wheat bread should be included in your meals.

Increase Fibre Intake

Fibre is beneficial in maintaining a healthy blood sugar level and promotes good digestion. Consume more vegetables, fruits, legumes and whole grain foods.

Limit Sugar and Refined Carbs

Minimise the intake of foods such as soft drinks, candy bars and other foods made from white flour or sugar. These foods have the tendency to cause fluctuations in the blood sugar levels in the body.

Healthy Fats

Replace unhealthy fats with the healthy fats available in nuts, seeds, avocados, and olive oil. That is, these fats can be useful in enhancing the ability of the body to respond to insulin.

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Regular Health Monitoring

Regular Blood Sugar Testing

For people who are considered to have a higher risk for Diabetes, it is advised that you check your blood sugar levels to observe fluctuations every now and then. There are two main types of blood tests used to assess blood glucose levels over time: fasting blood glucose and HbA1c tests. Early detection can enable interventions that may help in preventing the progression of Diabetes.

Blood Pressure and Cholesterol Control

It is a known fact that hypertension and high levels of cholesterol in your body are some of the leading causes of Diabetes and cardiovascular illnesses. It is therefore possible to prevent Diabetes by ensuring that check ups, such as Iridology consultations, are done regularly and keeping your blood pressure and cholesterol levels within normal ranges through diet and exercise.

Behavioural and Psychological Aspects

Stress Management

Stress can elevate blood sugar levels and over time, the body may develop insulin resistance resulting in Diabetes. Stress management is important to keep both the mind and body in good shape and some of the exercises that can be practised include; mindfulness, meditation, yoga and deep breathing. In order to maintain optimal physical health, it is necessary to minimise levels of stress as this leads you to making healthier choices.

Adequate Sleep

Sleep deprivation and poor sleep are characterised by increased insulin resistance and elevated blood glucose levels. Try to get between 7 and 8 hours of good quality sleep every night. Adopt a regular sleep schedule, use comfortable beddings and avoid stimulants such as caffeine and electronics before going to bed to enhance sleep quality.

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Additional Tips for Reducing Diabetes Risk

Avoid Smoking

Tobacco smoking is one of the leading causes of many chronic diseases that include Diabetes. Quitting smoking can also enhance insulin sensitivity and decrease the incidence of Diabetes and other conditions. Consult a healthcare provider, use nicotine replacement products, or enrol in smoking cessation programs to assist in quitting smoking.

Limit Alcohol Intake

Alcohol is also known to cause weight gain and high blood pressure, which are conditions that are associated with Diabetes. If you have to drink, then drink moderately. For males, this amounts to as many as two alcoholic beverages per day and for females, up to one alcoholic beverage per day.

Community and Support

Education and Support Groups

It is encouraging and helpful to learn as much as you can about the disease and to talk to others with Diabetes. It is common for many communities to have Diabetes prevention programs where you can get information, advice and encouragement if you’re willing to change your lifestyle. Enrolment in these programs can help a great deal in preventing Diabetes by creating awareness and encouraging people to be accountable.

Health Screenings and Preventive Care

Proper health check-ups and other forms of preventive measures are very important, especially for identifying and managing potential risks that are related to the development of Diabetes. A visit to a wellness clinic such as ours for a general check-up can assist in tracking issues to do with weight, blood pressure, cholesterol, and glucose. There is ample evidence that shows that it is possible to prevent or delay the development of Diabetes through early intervention.

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Conclusion

To prevent Diabetes, it is necessary to follow the principles of a healthy lifestyle: a balanced diet, regular physical activity, weight control, stress management, good sleep hygiene, no smoking, and little to moderate consumption. Another aspect of the preventive measures is health check-ups in a wellness clinic such as ours as well as enrolment to educational and support programs. These changes have been evidenced to reduce the risk of Diabetes and other complications and thus help people to lead healthier lives.

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To learn more about Diabetes, check out our other related blogs:

Different Types Of Diabetes And How To Treat Them

How To Treat Diabetes Using Iridology

What Are The Risk Factors For Developing Diabetes?

Can Iridology Detect Diabetes?

Practical Tips For Preventing and Managing Obesity Related Diabetes

What Is The Main Cause Of Diabetes?