According to the International Journal of Health Sciences, almost 380 million people are expected to live with diabetes by 2025. This chronic health problem is considered to be an epidemic and becoming increasingly common.
This condition is associated with an increased risk of high blood pressure, vision loss, heart disease, kidney problems, and more. However, there is a silver lining! Type-2 diabetes is largely preventable by making some simple lifestyle changes.
Let’s take a look at how you can reduce your risk of getting diabetes.
What Is Diabetes and How Can You Prevent It?
There are two types of diabetes categorized as type 1 diabetes and type 2 diabetes. While type 1 diabetes is when your body cannot produce insulin, type-2 is when your body cannot effectively utilise the insulin that it produces. Although there is no known way to prevent type-1 diabetes, type-2 diabetes can be prevented by following these simple steps:
Optimize Your Weight
As verified by the International Journal of Environmental Research and Public Health, there is a direct correlation between obesity and diabetes. When there is too much sugar in your bloodstream, it leads to a spike in your bloodstream’s glucose levels.
Losing only 10 percent of your weight prevents your risk of getting type-2 diabetes. Incorporating exercise into your daily routine goes a long way in preventing this chronic condition. Depending on your general health and preference, you can include strength training, aerobics, or walking in your routine.
Relook Your Diet
High amounts of refined carbohydrates and sugar spike your blood sugar levels, which may lead to diabetes. These are usually found in foods such as potatoes, pasta, white bread, etc.
Instead of these, opt for low-carb foods such as barley, whole wheat, oatmeal, and vegetables.
According to the Centers for Disease Control and Prevention, people who smoke are 30-40% more likely to develop type-2 diabetes as compared to people who don’t. Smoking interferes with your body’s ability to regulate insulin.
Start by cutting down on the number of cigarettes that you smoke in a day. Get a support system of friends and medical professionals to help you quit. Making cigarettes hard to get also helps.
Get More Fibre
Dietary fibre is a type of good carb that is abundant in plant-based foods. Increasing your fibre intake slows the absorption of fat and sugar from food. This prevents spikes in your blood sugar and reduces the risk of diabetes. It also prevents the absorption of fat and cholesterol in your body.
Some of the best sources of soluble and insoluble fibre are oats, fruits and vegetables, soya, bran, wholegrain cereals, seeds, and nuts.
The Bottom Line
While these are very effective ways to prevent your risk of type-2 diabetes, getting yourself screened for diabetes is extremely critical. Before making any changes to your routine, always consult healthcare professionals for advice such as Dr. Arun Karthik from Diacare Diabetes Speciality Centre. Our team of medical professionals offer a range of services such as diabetic diet consultation, management through exercise, and diabetes prevention programme to help you lead a healthier life free of this chronic condition.