4 Ways To Prevent or Minimize Your Risk Of Diabetes

According to statistics, diabetes is the 7th leading course of death in the United States. More than 34 million people in the United States have diabetes, and one out of five of them don’t know they have it.

This disturbing fact has made it more important for people to know what to do in order to prevent diabetes.

The good news is that there are a lot of things you could be doing today to minimize your risk. In fact, it is way easier than you may have imagined.

It is true that you have nothing to do about your family history or your genes.

Still, with these four tips and tricks, you would be able to minimize your risk if not prevent diabetes entirely, and probably improve your health if you are already diabetic.

Reduce sedentary life

With little time available for the working class or the busy mums, it is advisable to involve in few minutes of activities each day. It goes without saying that exercise enhances blood circulation in the body.

With proper circulation going on, insulin secretion and it’s sensitivity would increase, and this may help prevent diabetes, or better still prevent the progression from prediabetes to diabetes.

If you don’t have diabetes, maintaining a regular exercise routine would go a long way to reduce your risk.

Exercising shouldn’t be a tedious chore.

A simple thing as parking your car at the extreme end of the parking lot and walking to your office is a fun and less time consuming way to exercise in the morning.

You could also use the stairs instead of the elevator when going into your office.

If you could afford 15minutes of jumping jacks or any fun exercise of your choice, then why not.

I mentioned jumping jacks because that’s what I do when I have really little time for exercise. 20 jumps are enough to carry me throughout the day. The next thing you should be mindful of is your eating habits.

Maintaining healthy eating habits would prevent diabetes

With diabetes, it’s either your body can’t produce insulin to drive glucose or sugar into the cells, or that the body can’t use insulin effectively.

This malfunction occurs when a person consumes too much sugars, or better still excess carbohydrates.

Over time, glucose would accumulate in the blood because the pancreas has
overworked itself and has exceeded its limits.

It would eventually break down, and would no longer be able to handle the extra glucose coming in.

This is what causes the blood sugar levels to rise.

It doesn’t seem easy to get a natural pancreas for transplant. You could get the artificial pancreas if yours is completely destroyed. I need not to say, but it costs a lot.

I don’t think anyone would want to get to that extent. For these reasons, it is advisable to be mindful of the kinds of food we eat, as well as the ration.

Carbonated drinks and sodas have been found to contain a lot of unhealthy sugars capable of causing sugar levels to escalate.

It would save you a lot of frustration if you diligently avoid them all together.

Reducing carbs and replacing them with proteins such as eggs and lentils would be a smart way to reduce the amount of glucose in your body.

You don’t have to worry about how your body would find glucose. Excess protein would be used for glucose, so there you go.

Eating more fruits and vegetables would also help your body tissues to function properly.

Quick Tip: drinking teas has been found to help reduce blood
sugar levels and increase insulin sensitivity. Green tea in
particular contains a unique antioxidant compound called
EGCG, and has been shown to reduce blood sugar released
from the liver and increase insulin sensitivity.

Be mindful of your weight gain, especially around your midsection

Carrying excess weight in your midsection and around
abdominal organs like liver promotes inflammation of the liver
and insulin resistance.

This is because fat in the body coats the outer covering of body cells, making it very difficult for insulin to function well.

It is really, really important to get rid of excess fat and loose weight. You might wonder what you can do to reduce weight.

It all comes down to eating the right foods in the right ration
and then exercising.

Generally, if you follow the above tips, you
would make some progress with your weight loss.

It is recommended to speak with your health care agent before
making any major changes in your diet.

Although all the food nutrients help the body in various ways, there is one that helps in diabetes the most.

Include vitamin D supplements in your diet

Controlled studies have shown that when people take vitamin D supplements, the function of their insulin-producing cells improves, their blood sugar levels normalizes, and their risk of diabetes reduces significantly.

Some physicians recommend taking vitamin D supplements daily. Still, I’ll always recommend that you ask your healthcare provider first to be sure if it would be a good fit for you.

The reason is that certain medications conflict with the role of
vitamin D and therefore would cause a reaction. You definitely
don’t want to risk other chemical reactions taking place in your body apart from the already existing ones.

The bottom line

You see, there is so much you could do for yourself to minimize your risk of diabetes.

Instead of feeling vulnerable to the fact that you have a family history of diabetes, strive to maintain a healthy eating habit, get your amazing body running with simple exercises, and finally checking your weight could go a long way to slow down, if not minimize your risk.

For those who are already prediabetic, instead of seeing it as a stepping stone to type 2 diabetes, use it as a motivation to make lifestyle changes that could probably eliminate your chances entirely. And to those who already have type 2 diabetes, don’t give up your efforts yet.

It’s not too late to make changes. Start applying these tips now, and I assure you they you would be better off in health than those who do nothing about their condition.

What other thing do you do to check your diabetes? Kindly add your comment, and it would be well appreciated.