How to Prevent Diabetes Mellitus | 11 Effective Methods
We have talked about diabetes extensively in a previous article on the subject matter.
However, we have put together this follow-up informative piece touching strictly on ways of preventing diabetes.
Ensuring that you and your loved ones are safe and healthy is important.
This information will help you to take steps aimed at maintaining a healthy life.
Diabetes is a chronic disease that affects millions of people worldwide.
Uncontrolled and severe diabetes cases can lead to other complications like blindness, kidney failure, heart disease, etc.
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. It is estimated that up to 70% of people with prediabetes will go on to develop type 2 diabetes.
Although there are certain factors that you have no control over — your genes, for instance, as well as your age or past behaviors — there are many actions you can take to reduce the risk of developing diabetes and have a happier future.
- 1 1. Make Water Your Preferred Beverage
- 2 2. A Cup of Tea Or Coffee Will Also Do You Good
- 3 3. Cut Down On Sugar, Eat Katogenic Diets
- 4 4. Eat a High-Fiber Diet
- 5 5. And Consider Shedding Some Pounds
- 6 6. Don’t Eat So Much, And Take Your Time
- 7 7. And Regular Work Out Is Great
- 8 8. Tobacco And Alcohol Abuse
- 9 9. Take Your Vitamin D Supplement
- 10 10. Minimize Your Intake of Processed Foods
- 11 11. Embrace The Power of Herbs
- 12 Conclusion
1. Make Water Your Preferred Beverage
Water has been described as the best natural remedy in the world, useful in virtually every type of condition.
It is also the most natural and healthiest beverage anyone can help himself to.
And it cost far less than your regular bottle of booze or cup of sweetened juice drink.
Drinking water instead of other beverages can help control your blood sugar and insulin levels.
This will help you to limit your risk of having diabetes.
Sugary and flavored beverages and fruit juice constitute the most important risk factors for both type 2 diabetes and latent autoimmune diabetes of adults (LADA).
By contrast, to maintain a healthy life, it might interest you to know that consuming water regularly will enhance your body’s metabolism and improve blood sugar control and insulin response.
2. A Cup of Tea Or Coffee Will Also Do You Good
You bet, your regularly morning cup of coffee or tea, with less sugar, is great for your health in more ways than you know.
Studies have found a viable link between drinking caffeinated tea or coffee on a daily basis with reduced risk of type 2 diabetes over time.
Coffee and tea are time-tested medicinal plants that have antioxidants properties known as polyphenols, which may help in protecting against diabetes.
Drinking tea or coffee routinely will thus help in lowering your blood sugar levels and increase insulin sensitivity.
Furthermore, green tea specifically is rich epigallocatechin gallate (EGCG), a unique antioxidant that has been shown to be helpful in reducing risk of diabetes.
3. Cut Down On Sugar, Eat Katogenic Diets
This is another great way to ensure that your chance of having any type of diabetes is drastically reduced.
Your choice of diet is ultimately vital to your well being, and studies have shown a link between the frequent consumption of sugar or refined carbs and the risk of diabetes.
What happens with these types of foods is that they tend to spark up your blood sugar and insulin levels simultaneously.
But replacing them with katogenic foods and less sugar that have reduced effect on your blood sugar may help reduce your diabetes risk.
In a nutshell, here’s what happens when you eat a lot of sweet, sugary foods and refined carbs; they’re quickly digested and absorbed directly into your bloodstream.
This will lead to a rise in your blood sugar level, and this, in turn will stimulate insulin production.
Ordinarily, this shouldn’t constitute a problem.
But sometimes, the cells can become resistant to insulin, for any number of reasons.
So the sugar remains and builds in the blood.
To remedy the impending crisis, the pancreas produces more insulin to bring down the blood sugar level.
The more of these foods that you eat the more insulin your body produces and the more sugar piling up in your blood.
If this situation is not quickly diagnosed and treated, it can progressively lead to type 2 diabetes.
Therefore, sticking to a ketogenic diet can help you avoid diabetes.
Aside from enhancing your insulin sensitivity, they can help in keeping your blood sugar and insulin levels low.
If you minimize your carb intake, your blood sugar levels won’t rise very much after you eat.
Therefore, your body needs less insulin to maintain your blood sugar within healthy levels.
4. Eat a High-Fiber Diet
The dire importance of dietary fiber to our body’s metabolism cannot be over-emphasized.
Fiber is beneficial both for enhancing smooth digestion and maintaining a healthy weight.
It is good for preventing diabetes because it helps in keeping the blood sugar and insulin levels low.
Overall, it is great for maintaining a healthy life.
Soluble fiber helps to slow down the rate at which food is absorbed. This in the long run, will lead to lower blood sugar level.
Consuming a healthy amount of dietary fiber can help prevent a rise in blood sugar and insulin levels, which may help reduce your risk of developing diabetes and keep you healthier.
5. And Consider Shedding Some Pounds
Being overweight has its health implications, one of which is increased risk of diabetes.
But I’m guessing you already know that.
However, being on the large side doesn’t necessarily mean you’ll eventually come down with diabetes.
I personally know a couple of plus-size individuals who are perfectly fit and healthy.
Anyway, that you may maintain a healthy life always, you do need to cut watch your weight if you’re obese or have the tendency to become so.
Of course, a lot of people are prone to weight gain.
Bear in mind that accumulating visceral fat inimical to your well-being.
It can trigger certain inflammation and insulin resistance, thus increasing the risk of diabetes.
Therefore, losing weight is to your supreme advantage, whichever way you look at it.
We have written on the several healthy ways and steps to take when you want to lose weight.
Read more on weight loss here.
6. Don’t Eat So Much, And Take Your Time
It’s quite true that some people are prone to getting fat, and would add weight no matter how little they eat.
But it’s also true that the best way to watching your weight is eating less. Fight your addiction to food.
Eat only little per time, that’s if you’re serious about preventing diabetes and maintaining a healthy body mass.
Eating too much food at one time has been shown to cause higher blood sugar and insulin levels in people at risk of diabetes
It is important that you deliberately avoid large portions of food to reduce the risk of diabetes.
This is even more important if you’re already fat (due respect to plus-size folks reading this).
Also, when you’re eating, do not rush over your food. That’s a neat trick I’ve discovered.
The faster you eat, the more calories you tend to take into your body without actually knowing it.
The direct impact of this will be increased blood sugar and insulin levels.
And this will greatly increase your risk of diabetes and weight gain.
7. And Regular Work Out Is Great
Exercise is great for everyone, whether you want to keep in shape, burn off excess fat or just to maintain your mental and physical health.
But it becomes even more important when your goal is diabetes prevention.
Physical exercise has been shown to be particularly helpful in prevention of diabetes and cardiovascular diseases.
It will increase the insulin secretion and sensitivity of your cells.
So when you exercise, your body burns off excess calories.
Thus, you will require only a limited amount of insulin to keep your blood sugar levels under control.
The more physical activity you get involved in, the healthier you get.
This is of utmost importance for maintaining a healthy life.
8. Tobacco And Alcohol Abuse
Even people who smoke agree that it can ultimately be detrimental to their health.
Smoking has been shown to constitute a high risk factor for diabetes, as well as other health conditions like heart and lung disease, cancer, etc.
Studies have found smoking to increase the risk of diabetes by as much as 44% on the average.
The risk increases based on the level of addiction of the individual smoker.
Excessive alcohol consumption can also increase the risk of diabetes.
People who are heavy drinkers will discover over time that they may begin to have weight issue and diabetes.
But the good news is that it’s never too late to quit.
Further studies have indicated a drop in risk of diabetes for people who have quit smoking for several years.
If you’re battling tobacco and alcohol addiction, there are centers where you can get help to turn a new leaf.
9. Take Your Vitamin D Supplement
One of the most important mineral requirements of the body is Vitamin D. it is vital for total health and wellbeing.
It also is helpful in keeping your blood sugar level under control and keeping diabetes from you.
A deficiency of vitamin D in the body can greatly increase your risk of diabetes, as studies have shown.
To be on the safe side, it is recommend that you keep your vitamin D level blood level up by regular intake of vitamin D-enriched foods and supplements.
Some viable sources of vitamin D include fatty fish, cod liver oil and minimal exposure to UV rays from the sunlight.
10. Minimize Your Intake of Processed Foods
This point should be considered sacrosanct for anyone serious about preventing diabetes and obesity.
Processed junk foods are a definite ‘no no! ’.
Aside from diabetes prevention, they open you up to a number of health conditions in the long term.
A lot of processed foods are loaded with harmful preservatives, artificial flavors and additives, chemicals, excess fatty oil and cholesterol, etc.; things that your body – your heart, kidney, liver, blood vessels – don’t need.
Or at best, need only in minute measure.
Relying massively on process food is the number one way to add a lot of extra pounds within the shortest time possible.
It is also the most obvious way of loading your body with ‘junks’. You want to maintain a healthy life?
Avoid or drastically limit your consumption of processed foods.
11. Embrace The Power of Herbs
In the school of natural therapy, herbs cannot be ignored. Indeed, they are ideal for treating a wide variety of health condition with little or no side effects.
Herbs have been used in treating diabetes for many generations across many cultures and civilizations.
There are several herbs that have proven effective for treatment and prevention of diabetes.
Typically, herbs prescribed for diabetic purposes helps to suppress the blood sugar level and stimulate insulin production and function.
Not many might be willing to try them out, though.
But if you’re inclined to go the way of nature, perhaps you can speak with your therapist and find out what will work well for your system.
Diabetes, most often, is a lifestyle disease.
To prevent diabetes and keep yourself healthy always, you must do an inventory of your life.
Tick out your habits and cancel out things which may be inimical to your health.
Make changes that will enhance your health and reduce your risk of diabetes.
You have control over many of the factors that influence diabetes. Literally speaking, the key is in your hands.
And that is the bottom line.
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