If you’re at risk of diabetes, you may be concerned about how to protect yourself. Fortunately, there are many things you can do to help lower your risk of this serious health condition. Here are some of my top tips for preventing diabetes:
In addition to the benefits of exercise for diabetics, there are several other reasons why you should exercise regularly. Exercise can:
- Improve blood sugar control and lower blood pressure
- Help with weight management
- Help you sleep better, which in turn improves your mood and overall health.
- Reduce stress levels by releasing endorphins and increasing serotonin levels in the brain.
The bottom line is that if you want to be healthier and happier, it’s well worth incorporating regular exercise into your life!
Maintain a healthy weight.
It’s never too late to start losing weight. You don’t need to be a marathon runner or lift weights for hours every day. Ask your doctor about how much exercise you should do, and make it part of your daily routine. You can get started by taking a brisk walk each day, or try some easy exercises like squats and lunges.
If you want to lose weight, it helps if you have an end goal in mind. For example, maybe you want to be able to jump rope without getting out of breath in five minutes time (or less!). Make small goals that lead up toward your bigger one; this will help keep you motivated along the way!
Make sure not only what kind of food but also how much food we eat matters for our health care too! A diet rich in fruits and vegetables has been shown to reduce risk factors associated with type 2 diabetes development by:
Get plenty of fiber.
Fiber is found in fruits, vegetables, whole grains and beans. Fiber can help you feel full and prevent overeating. A diet high in fiber may lower cholesterol levels and reduce the risk of heart disease.
Eat plenty of whole grains, fruits and vegetables.
Eating plenty of whole grains, fruits and vegetables is essential for preventing diabetes. Whole grains like brown rice, oatmeal and quinoa contain fiber which helps you feel full and satisfied after a meal. Fruits are also a great source of fiber. A study published in the journal BMJ Open Diabetes Research & Care found that people who ate at least three servings of fruit each day had lower blood sugar levels than those who ate less than one serving daily. Vegetables are another way to get fiber into your diet because they have more than their fair share of this important nutrient! In addition to being low on calories and high in nutrients such as potassium (which keeps blood pressure low), vegetables also provide antioxidants that can reduce free radical damage caused by diabetes medications or long-term high blood glucose levels; research even shows that eating more fresh produce may help prevent type 2 diabetes from developing in some individuals.
Choose low-fat dairy products.
Dairy products are a good source of calcium, protein and vitamin D. However, most dairy products contain a lot of fat. This is why it’s important for diabetics to choose low-fat dairy products. If you can’t find low-fat dairy products in your local market, then try finding mock versions that are just as nice on your taste buds but much healthier for you.
When choosing between regular and low-fat milk, yogurt or cheese, remember that the calories for these foods tend to be about the same (about 70 calories per cup). So if you eat a lot of any kind of milk daily then switch from whole milk to 2% or 1% instead while keeping an eye on your carbohydrate counts
Eat more fish.
- Eat fish at least twice a week.
- Eat at least 8 ounces of fish per week.
- Fish is a good source of protein and omega-3 fatty acids. Omega-3 fatty acids are healthy fats that help protect your heart, so make sure to eat fish like salmon, tuna, mackerel and herring regularly on your plate along with more heart-healthy foods like plant sterols (found in vegetable oils such as soybean oil) and stanols (found in margarines).
- Fish is low in fat and high in protein—it’s an excellent source of lean protein you can use to build muscles while also helping you feel full longer after eating it compared to other kinds of meat products!
Managing stress is one of the most important things you can do to prevent diabetes. Stress can cause high blood sugar levels, and it can also lead to weight gain. To manage your stress:
- Exercise regularly. Choose an activity you enjoy, like walking or dancing, and do it for at least 30 minutes each day.
- Meditate for 10 minutes every day. Try guided meditation apps (like Headspace) or YouTube videos that teach basic meditation techniques, like breathing exercises or mindfulness meditation (paying attention to what’s happening in the present moment).
- Practice yoga if you’re comfortable with it—the poses help calm nervous energy while toning muscles.
The first way to prevent diabetes is to stop smoking. Smoking is a risk factor for Type 2 diabetes and can also make diabetes more difficult to manage. Smoking increases the risk of complications such as heart disease and lung cancer, which will only make your life worse if you already have diabetes.
Smoking can cause stress on the body and releases chemicals in the brain that affect your blood glucose levels. Stress may be one of the reasons why some people with Type 2 diabetes have trouble controlling their blood sugar levels when they’re under pressure or stressed out. For example, if you get into an argument with someone at work or go through a divorce, this could put added stress on top of everything else going on in your life—and that’s when controlling your blood sugar becomes much harder than usual!
Limit alcohol consumption.
Alcohol can raise your blood sugar level. Limit alcohol to no more than one drink per day for women and two drinks per day for men. Alcohol also increases the risk of developing diabetes, which is another reason you should limit how much you drink.
It’s important to know that even though alcohol has calories, these calories often don’t register with the body in the same way as other kinds of food do. That means that when you drink alcohol, it can make it harder to lose weight or maintain a healthy weight if consumed in large amounts over time. It will also increase your risk of heart disease later on in life.
See your doctor for regular checkups.
You should see your doctor for regular checkups. Your doctor can monitor your blood sugar levels, identify and treat complications, and help you manage your medication. He or she can also help you craft an effective diet and exercise plan to keep your diabetes under control.
Use these tips to help lower your risk of diabetes.
While you can’t prevent diabetes, you can take steps to lower your risk of developing it.
- Exercise regularly: Regular physical activity helps control blood sugar levels and reduce body fat, which lowers the risk of type 2 diabetes.
- Maintain a healthy weight: Being overweight or obese is a major risk factor for developing type 2 diabetes (5). If you’re overweight or obese, focus on losing weight by increasing physical activity and eating more healthfully.
- Get plenty of fiber: Fiber helps slow down how quickly food leaves your stomach so that blood sugar levels rise more slowly after meals (6). Eat plenty of whole grains, fruits and vegetables every day to get enough fiber in your diet (7). Consider supplementing with psyllium husk capsules if necessary to meet daily recommendations for soluble fiber intake (8).
You can take steps to lower your risk of diabetes by following a healthy lifestyle and seeing your doctor for regular checkups. If you are concerned about the possibility of developing diabetes, talk to your doctor about screening tests that can help detect this condition before it becomes serious.