According to The International Diabetes Federation report, Approximately 425 million adults (20-79 years) are living with diabetes and this is expected to be around 629 million by 2045. That’s horrible number,so better be careful about lifestyle and diet/food.
Someone said, “Precaution is better than cure” so it's better to keep precaution before the loss.
If diabetes is not diagnosed on time, it could be too dangerous that could cause blindness, kidney failure, heart disease and other serious conditions.
Before diabetes is diagnosed, there is a period where blood sugar levels are high but not high enough to be diagnosed as diabetes. This is known as prediabetes Although there are certain factors you can't change — such as genes, age or past behaviors but there are some actions you can take to reduce the risk of diabetes. Here are 13 ways to avoid getting diabetes.
● Food to avoid in diabetes
● Work Out Regularly
● Drink Water as Your Primary Beverage
● Lose Weight If You're Overweight or Obese
● Quit Smoking
● Keep Moving & Avoid Sedentary Behaviors
● Eat a High-Fiber Diet
● Optimize Vitamin D Levels
● Minimize Your Intake of Processed Foods
● Drink Coffee or Tea
● Food to avoid in diabetes:
Food is something for which everyone works but sometimes you have to control your desire to stay healthy. What is tasty might cause many diseases, if you’re crossing your limits i.e. eating such carbohydrates and sugar containing food excessively.
Be aware of making such foods a habit, otherwise you will have to pay the cost later in the form of your health.
Eating sugary foods and refined carbohydrates excessively increase the risk of developing diabetes.
So, it’s better to be more careful and manage diet properly before you have to compromise on food completely and eat specific food only.
Food such as white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals as these eatables include sugar and refined grains which can put an individual at-risk on the fast track to developing diabetes.
● Work Out Regularly:
Performing physical activity & exercise on a regular basis is still the best way to stay fit and healthy and prevent any disease including diabetes.
Exercise such as walking, dancing, strength training, yoga, aerobics & swimming keep your blood sugar levels under control.
Everyone should allocate some time for exercise and/or yoga everyday to prevent diabetes and any other diseases.
Pain your body as much as it can tolerate.
● Drink Water as Your Primary Beverage:
No doubt, water is the best way to keep many diseases away including diabetes. Water is the only natural beverage that contains no sugar or ingredients in it and one should drink plenty of water as it is the most natural beverage to drink.
Except water, most of the other beverages contain sugar or some kind of ingredients which can increase the risk of both type 2 diabetes and latent autoimmune diabetes of adults (LADA).
LADA is a form of type 1 diabetes that occurs in people over 18 years of age.
Those who consumed more than two servings of sugar-sweetened drinks per day had a 99% increased risk of developing LADA and a 20% increased risk of developing type 2 diabetes
● Lose Weight If You're Overweight or Obese:
Although not every diabetics are overweight or obese, the majority are.
Carrying excess weight, especially in the stomach area, increase the possibilities of diabetes. Losing weight reduce the risk.
So if you’re regularly gaining weight then it is alarming you!
● Quit Smoking:
Are you a chain-smoker? Do you smoke cigarettes a lot? Cigarette smoking causes not only cancer but many other diseases as well, cancer is the worst. Some of the most common diseases are diabetes, heart disease, emphysema and cancers of the lung, breast, prostate and digestive tract.
According to the study and report, there is a strong connection between smoking to type 2 diabetes
Smoking can increase the risk of diabetes by 40% to 50% in an average smoker and 60% in those who smoke more than 20 cigarettes daily. So better to control or quit smoking on time!
● Keep Moving & Avoid Sedentary Behaviors:
Sedentary behavior is another reason to cause diabetes.
If you get no or very little physical activity, and you sit during most of your day, then you lead a sedentary lifestyle.
Observational studies have shown a consistent link between sedentary behavior and the risk of diabetes.
● Eat a High-Fiber Diet:
Prefer high-fiber diet instead of carbohydrates and sugar containing food. It’s highly beneficial for gut health and weight management.
Fiber can be divided into two broad categories: soluble and insoluble. Soluble fiber absorbs water, whereas insoluble fiber does not.
In the digestive tract, soluble fiber and water form a gel that slows down the rate at which food is absorbed. This leads to a more gradual rise in blood sugar levels However, insoluble fiber has also been linked to reductions in blood sugar levels and a decreased risk of diabetes, although exactly how it works is not clear
● Optimize Vitamin D Levels:
Vitamin D is important for blood sugar control and prevents diabetes.
Some of the primary sources of Vitamin D are sunlight, seafood and fatty fish, mushrooms, egg yolks, and fortified foods.
● Minimize Your Intake of Processed Foods:
Not all processed foods are unhealthy but some processed foods may contain high levels of salt, sugar and fat. Examples of common processed foods breakfast cereals, cheese, tinned vegetables, bread, savoury snacks, such as crisps, sausage rolls, pies and pasties, meat products, such as bacon, sausage, ham, salami and paté, cakes and biscuits and drinks such as milk or soft drinks.
So it’s better to minimize your consumption of processed foods to gain more healthy life. They're linked to all sorts of health problems, including heart disease, obesity and diabetes.
● Drink Coffee or Tea:
Including coffee or tea may help you avoid diabetes.
According to the Studies drinking coffee on a daily basis can reduce the risk of type 2 diabetes upto 50%
Coffee and tea have antioxidants known as polyphenols that may help protect against diabetes so start having enough coffee/tea daily.
These are some of the precautions that you can apply in your daily routine to reduce the risk of diabetes, though you should immediately consult your doctor.