Tips for Preventing Diabetes
Diabetes is a chronic condition that affects millions of people worldwide. While there is no guaranteed way to prevent type 2 diabetes, certain lifestyle choices and habits can significantly reduce your risk of developing diabetes.
By making healthy choices and staying active you can take control of your health and work towards preventing the disease.
Here are some tips to help you prevent diabetes:
1. Maintain a Healthy Weight:
Obesity is a major risk factor for type 2 diabetes. By maintaining a healthy weight through a balanced diet and a regular exercise routine, you can reduce your risk of developing the disease.
Aim to eat a variety of fruit and vegetables, whole grains and higher fibre carbs, and lean proteins. Instead of crisps, chips, biscuits, sweets and chocolates as snacks, try to incorporate some healthy snacks like unsweetened yoghurts, unsalted nuts, seeds, fruits and vegetables. Also be mindful of sugar in drinks and try diet or low calorie versions.
2. Stay Active:
Regular physical activity is essential for diabetes prevention. It is recommended that adults should aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Exercise not only helps control weight but also improves insulin sensitivity, which is crucial in preventing diabetes.
According to UKActive, physical activity is essential in preventing over 20 chronic conditions, including type 2 diabetes, obesity, heart disease, many types of cancer, MSK conditions, depression and anxiety, and dementia.
3. Monitor Your Blood Sugar Levels:
If you have a family history of diabetes or other risk factors, consider monitoring your blood sugar levels regularly. This can help detect any abnormalities early on and allow you to take preventive measures before diabetes develops.
4. Manage Stress:
Chronic stress can contribute to the development of diabetes by affecting blood sugar levels and increasing inflammation in the body. Try to incorporate stress-reducing techniques such as mindfulness, meditation or deep breathing exercises to help manage stress levels and reduce your risk of diabetes. You could also try calming exercises such as yoga and Pilates.
5. Limit Alcohol Consumption:
Excessive alcohol consumption can increase the risk of developing type 2 diabetes. If you choose to drink alcohol, try to drink it in moderation and be mindful of your intake. Opt for healthier alternatives such as sparkling water, herbal tea, diet sodas or diet tonic water.
By maintaining a healthy weight, staying active, monitoring your blood sugar levels, managing stress and limiting alcohol consumption, you can help reduce your risk of developing diabetes.