Ways To Prevent Diabetes
Diabetes is an alarming health complication affecting people throughout the globe. It all begins by a slight rise in blood sugar level and gradually spikes up to an abnormal level where you become entirely dependent on medicines to bring it down.
However, one can avoid diabetes by following a healthy lifestyle. It is always better to focus on improving your health and lifestyle before getting trapped by it.
Here’re the best ways to prevent diabetes.
Monitor your Blood Sugar
Sometimes we tend to ignore going for medical check-ups. In your mid-age, you must go for a complete health check-up at least once a year. Get your blood sugar levels checked. If it’s normal, then you need not worry about it. A slight high is a warning signal for diabetes, and therefore, you need to modify your diet and other activities to prevent it from further rising.
Exercise to Maintain Weight
You have to consider exercise as sacrosanct. Squeeze at least half an hour from your busy schedule for walking, jogging, etc. We also suggest you do yoga for the same reason. The more you keep your body fit, the lesser is the chance to acquire diabetes. If you are putting on weight, then follow a workout regimen religiously to shed off the extra.
Food to Eat
The first step to prevent diabetes is consciously curtailing your sugar intake. Choose to eat healthily and make it a decision by choice. In a day, you can have one tablespoon of brown sugar and not more than that. Form your diet by including the following food items
- Whole grain cereals, beans, lentils
- Salads with leafy green vegetables
- Egg whites, tofu, chicken, sea fish
- Soy milk, fat-free milk, yogurt
- Sugar-free herbal teas
- Apples, melons, oranges, pear, plums, etc
Food to Avoid
If you regularly blast on junk, spicy and carb-rich foods, sooner or later, you are bound to develop diabetes. Secondly, give a break to your sweet cravings.
Here’s a list of food that you need to stop or reduce intake to make yourself diabetes proof
- Chocolates, ice creams, cookies, cakes
- Pizza, burgers and white flour foods
- Fried foods like French fries
- Potatoes, sweet potatoes, corn, and starchy foods
- Carbonated drinks, canned juices
- Sweetened tea and coffee
- Mangoes, grapefruit, strawberries, raspberries
Quit Smoking and Drinking
Nicotine increases the chances of developing Type2 diabetes. It’s indeed challenging to quit smoking overnight. Therefore, begin with reducing your daily numbers and then zero it down someday. Similarly, alcohol is tremendously rich in calories, and by all means, it makes you susceptible to diabetes.
Stress is that slow poison that cripples your health in many ways. It increases your blood glucose and blood pressure, thereby pushing you not only to diabetes but also to the risk of getting a heart attack. Lead a stress-free life and get rid of the tension of office and home because it’s you who will be suffering.
So do you find it that tough to curb diabetes? All we encourage you to do is- lead a healthy life to live long. The earlier you modify your lifestyle, the quicker you become diabetes proof.