Diabetes is a lifestyle disease that affects so many people globally. If not attended to early it can cause serious conditions like:
- Kidney failure.
- Heart condition.
Prediabetes is a period before diagnosis of diabetes. It is estimated that 70% of prediabetes will develope into type 2 of diabetes.
As much as there are factors you cannot change such as past behaviors (lifestyle ) and age there are some actions you can take to minimize the risk of developing diabetes :
1. Cutoff sugary and refined foods from your diet.
Eating foods rich in refined carbs and sugar may put a person at an increased chance of developing diabetes.The foods are rapidly broken down in the body into tiny sugar molecules which are then absorbed into the bloodstream, which results in the rise of blood level stimulating the pancreases to produce insulin.Diabetic people have a resistance to insulin effect body cells, therefore, the sugar level remains high in the blood. The pancreases then release more insulin in the body to bring down the sugar level to a healthy normal level.This situation leads to a progressively higher level of sugar and insulin until it turns into types of 2 diabetes.
2. Drink plenty of water as your main beverage.
Water is the most natural beverage to drink. Most of the time water helps you to avoid high sugar beverages like soda drinks which linked to increased risk of both type 2 diabetes and LADA (Latent Autoimmune diabetes for adults ).LADA is a form of type 1 diabetes occurring in people who are 18 years old.LADA develops slowly, requiring more treatment as the disease progresses.
In a study on the effects of soft drinks on diabetes, it was found that neither artificially softened nor fruit juice beverages were good for diabetes prevention. Additionally, on a different research which was a large observational study looking at the risks of diabetes of 2,800 people, found that those who drink more than two services of sugar-sweetened refreshment in a day had 99% increased the risk of developing LADA and also of developing type 2 diabetes.On the other hand, drinking water provides many nutritional benefits. Studies have found an increased water consumption can lead to better blood sugar level control and insulin action.
3. Quit smoking if you are.
It has been proved beyond doubt that smoking contributes to many chronic health conditions diseases like prostate, breast and lung cancers, heart diseases and emphysema.
Research links actual smoking and passive smoking to type 2diabetes.If you quit smoking, it has been established to reduce the risk over time.
4. Avoid sedentary behavior.
If you engage in little physical activities and likely spends most of your day sitting then you should know that you are leading a sedentary lifestyle.Sedentary behavior has been linked to many lifestyle diseases among them is diabetes. It is therefore important to avoid sedentary life for you to keep diabetes away. It can be as simple as walking around your office for some minutes or even standing up from your office chair or couch.
5. Exercise out regularly and reduce weight.
Exercising on a regular basis may prevent diabetes by increasing insulin sensitivity of your cells. Furthermore carrying excess weight especially in the abdominal area increases the risk of developing diabetes.Excess visceral fat promotes inflammation and insulin resistance which increases the chance of getting the silent killer(diabetes). There are many healthy options for losing weight some of them include: paleo diet, vegetarian diet, and lower carb diet.
6. Watch food portion size.
Eating too much food at a single time has been shown to cause higher insulin level and blood sugar in people at risk of diabetes.
7. Consider taking the natural herbs.
Is a component of the turmeric (bright gold space turmeric) which has strong anti-inflammatory properties. There is also impressive evidence that it may decrease insulin resistance hence minimize the risk of diabetes progression.
Has been used in traditional Chinese medicine for thousands of years. It fights inflammation and lowers cholesterol and other heart diseases.
8. Eating fiber diet.
High fiber diet is beneficial for weight management and good health. It can be divided into two broad categories :
- Insoluble; it does not absorb water but raises blood sugar levels although how it rises is not clear.
- Soluble; it observes water and forms a gel in digestive track that slow down the rate at which food is absorbed leading to a more gradual rise in blood sugar level.
9. Optimize vitamin D.
Vitamin D is vital for blood sugar control. Health organization recommends that an individual should maintain a vitamin D blood level of at least 300ng /ml. Control studies have shown that when deficient people take vitamin D supplements, the function of their insulin-producing cells improves and in turn their blood sugar level normalize.Therefore the risk of diabetes reduces significantly.Food sources of vitamin D include; liver oil, fatty fish and sun exposure.
10. Reduce processed food intake.
Minimizing consumption of processed food is one bold step you can take to improve your overall health. They are linked to many health problems including diabetes.
Cutting back on packaged foods high in refined grain additives can help reduce the risk of diabetes.
11. Drinking coffee and tea.
Drinking coffee and tea can help reduce blood sugar level since .they contain an antioxidant called polyphenols that help protect against diabetes. Interestingly green tea has a unique antioxidant compound called epigallocatechin gallate (EGCG)This compound has been shown to increase insulin sensitivity and reduce blood sugar release.