How To Prevent Diabetes?
Diabetes is a very common disease that occurs when your blood glucose, called blood sugar, is too high. Blood sugar is main source of energy and comes from the food you eat. Insulin, hormone made by pancreas, helps glucose from food to get into your cells to be used for energy. Your body sometimes doesn’t make enough or any insulin, sometimes doesn’t use insulin well. Then glucose stays in your blood.
Common types of diabetes which are seen mostly are are type 1, type 2, and gestational diabetes.
Causes and symptoms of Diabetes: Symptoms of diabetes include
- Increase in thirst and urination
- Increase in hunger
- blurr vision
- tingling in the feet or hands or numbness
- sores that don’t heal
- unexpected weight loss
Usually Symptoms of type 1 diabetes start quickly, in matter of weeks. But Symptoms of type 2 diabetes develop slowly, over the course of several year and can be mild that you may not even notice them.
Type 1 diabetes mainly occurs when your immune system, the body’s system for fighting infection. Scientists also think type 1 diabetes can be caused by genes and environmental factors, viruses, that might trigger the disease.
Type 2 diabetes is the common form of diabetes which is caused by several factors, including lifestyle factors and genes.
Prevention Of Diabetes
Type 2 diabetes being the most common type of diabetes, its prevention is very important. It is especially important to make diabetes prevention a priority if you are at increased risk of diabetes, such as if you’re overweight or if you have a family history of the disease or if you have been diagnosed with prediabetes which is also known as impaired fasting glucose.
Prevention of diabetes is very basic as daily eating much healthfully and also becoming more physically active and also by losing a few extra pounds. It is never too late to start. Try Making a few simple changes in your lifestyle now which may help you to avoid the serious health complications of diabetes.
1. Get more and more physical activity
There are many benefits that can be caused by doing regular physical activity. Exercise can help you to
- Lose weight
- Lower your blood sugar
Start boosting your sensitivity to insulin which helps you to keep your blood sugar within a normal range.Some Researches also show that aerobic exercise and resistance training can help you control diabetes. Greatest benefit comes from fitness programmes that include both.
2. Get plenty of fiber in your diet
Fiber helps you
- To Reduce risk of diabetes by mostly improving your blood sugar control
- To Lower the risk of any cardiac diseases
- To also Promote weight loss by making you feel full
- Foods that are high in fiber include fruits, vegetables, beans, whole grains and nuts.
3. Go for whole grains
It is not very clear why, but whole grains may probably reduce your risk of diabetes and help maintain your blood sugar levels. Try making at least half your grains to whole grains. There are Many foods that are made from whole grains ready to eat, including various breads, pasta products and cereals. Try looking for the word “whole” on the package and also among the first few items in the ingredient list.
4.Try to Lose extra weight
If you are overweight, diabetes prevention may be cured on weight loss. Every kilogram you lose can improve your health, and you may also be surprised by how much. Participants in study who lost a modest amount of weight i.e, 7 percent of initial body weight and who exercised regularly reduced the risk of developing diabetes by 60 percent.
5. Try skipping fad diets and make healthier choices
Diet with Low-carbs, low glycaemic index diet or other fad diets may help you lose weight at first. But their effectiveness in preventing diabetes and also their long-term effects aren’t known yet. exclude or strictly limit any particular food group, you may be giving up essential nutrients and craving such foods. Try to make variety instead and portion control part of your healthy-eating plan.
Foods To Prevent Diabetes
High-nutrient, low glycaemic load (GL) foods are very good foods for diabetics, and these also help to prevent diabetes in the first place.
1. Green Vegetables
Nutrient dense green vegetables are leafy greens, cruciferous vegetables, and other green vegetables are also important foods to focus on for diabetes prevention. Consuming very High green vegetable is associated with very low risk of developing type 2 diabetes, among diabetics, higher green vegetable intake is associated with lower HbA1c levels.
2. Consume Non-Starchy Vegetables
Non-green and non-starchy vegetables like mushrooms, onions, garlic, eggplant, peppers, etc. are major and essential components of a diabetes prevention (or diabetes reversal) diet
Beans, lentils, and also other legumes are the ideal carbohydrate source.
Beans are very low in glycaemic load due to their moderate protein and much available abundant fibre and resistant starch, carbohydrates that are not broken down in the small intestine of the body.
4 Nuts and Seeds
Nuts are very low in glycaemic load, promote much weight loss, and also have anti-inflammatory effects that may often prevent the development of insulin resistance.
Fruits are very rich in fiber and also antioxidants, which are a nutrient-dense choice for satisfying your sweet cravings.
Prevent Diabetes Naturally By Following These Tips:
- Exercise Regularly
- Control Your Carb Intake
- Increase Your Fiber Intake
- Drink Water and Stay Hydrated
- Choose Foods With a Low Glycemic Index
- Control Stress Levels
- Eat Fenugreek Seeds
- Lose Some Weight