Diabetes mellitus is a chronic progressive disease that effects million of people in world. Uncontrolled diabetes can effect kidneys, eyes, heart and other serious condition. Before developing diabetes, there is a stage where blood sugar 9is high than normal. This is called prediabetes. About 70 % of people who are in the stage of prediabetes lead to diabetes. Some factors are modifiable and some are non modifiable. Age, genes are modifiable factors.
Here are 13 ways through which we can prevent ourselves from diabetes.
- Cut refined carbohydrates and sugar from diet
People who used to take refined carbohydrate and sugary drink are at risk of developing diabetes. As a result of breakdown of these, simple sugar molecules are formed which directly enter into blood stream. As result of increase in blood sugar level stimulate your pancreas to produce more insulin which stimulate your blood sugar level by entering the glucose inti the cells. Avoiding these kind of foods, may reduce the risk of developing diabetes.
- Exercise Regularly
Exercise plays an important role in our life. It improves insulin secretion and sensitivity. It helps the individual for developing diabetes and reduce the progression of prediabetes of prediabetes to diabetes.
- Drink plenty of water:
Water is the primary and important natural beverage. It helps to prevent the consumption of sodas, sugary and preservative ingredient. Sodas and sugary beverage increased the risk of type 2 diabetes mellitus s and latent autoimmune diabetes adult (LADA). Drinking plenty of water may control your sugar level and improves the insulin resistance.
- Cut down calories if you are overweight or Obese:
Although not every person who has diabetes is overweight but most of them are. Mostly prediabetic patients are overweight. They carry weight around abdominal. This fat is called visceral fat. Excess fat promote inflammation which increase insulin resistance and enhance the risk of developing type 2 diabetes mellitus. Losing weight improves the insulin resistance and reduce the risk of developing type 2 diabetes.
- Quit smoking:
Smoking may cause many serious health problem like heart disease, emphysema and cancer of lungs, digestive system and prostate.
Smoking quitting may reduce the risk of developing type 2 diabetes mellitus.
- Watch portion size;
If you are overweight, controlling your portion size may reduce the risk of developing type 2 diabetes mellitus. If you will consume too much food at one meal, it will more stimulate your pancreas to produce more insulin which ultimately increase the risk of developing diabetes. Study showed that controlling your portion size at one time will reduce the insulin secretion and maintain blood sugar level.
- Eat a high fiber diet:
High fiber intake is important for weight management and gut health. Fiber is categorize into two types soluble and insoluble fiber. In digestive tract, soluble fiber absorbs water and form gel which slows down the absorption rate of food.
Consuming a fiber in a good amount helps to prevent in spike of blood sugar level and improves insulin sensitivity and helps to prevent the diabetes.
- Optimizing Vitamin D level:
Studies have shown lower level of vitamin D level effect the functioning of beta cells of pancreas which produce insulin. If we will take the appropriate amount of vitamin D level, it will reduce the risk of diabetes.
- Reduce the intake of processed food;
Studies shows the minimal intake of processed food may reduce the risk of developing diabetes. We should focus on whole grain foods rather than refined food for prevention of chronic disease.