Disease prevention is an integral part of longevity and a key factor to maintaining a healthy society. In the treatment of any disease, prevention is by far the cheapest yet poorly utilized by many especially when it borders on behavioral change.
Chronic diseases are examples of diseases that often requires life style changes or modification in its preventive approach and one of them is diabetes.
Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood sugar.
Steps To Prevent Diabetes
Whole Grains – Studies have shown that whole grains and its products are preferred choice over refined grains and other highly processed carbohydrates if you desire a to cut your risk of developing diabetes especially type 2 diabetes
Cut Sugary Drinks – Sugary beverages have a high glycemic load, and drinking more of this sugary stuff is associated with an increased risk of diabetes. Preferably water, coffee, or tea are better and help reduce your risk of developing diabetes
Weight Loss If You are Overweight or Obese – Research has shown that being overweight increases the chances of developing type 2 diabetes seven-fold while being obese makes you 20 to 40 times more likely to develop diabetes compared to someone with a healthy weight
Regularly Exercise – Regular exercise is associated with the prevention and minimization of weight gain, reduction in blood pressure, improvement in insulin sensitivity and glucose control, and optimization of lipoprotein profile, all of which are independent risk factors for the development of type 2 diabetes. Hence exercise is an important factor in the prevention of diabetes.
Quit Smoking – Smoking has been implicated in the etiology of many diseases especially chronic diseases – cancers, cardiovascular diseases, chronic obstructive pulmonary disease, and even diabetes. Studies have shown that Smokers are about 50% more likely to develop diabetes than nonsmokers, and this is even worse for heavy smokers.
Other helpful ways of reducing your risk of developing diabetes
- Limiting red meat and processed meats – rather nuts, beans, whole grains, poultry, or fish are preferred
2. Limiting alcohol consumption
3. Limit too much food – Eating too much food at one time has been shown to cause higher blood sugar and insulin levels in people at risk of diabetes