We are living in an era when there’s a high prevalence of lifestyle induced ailments such as diabetes. In the former years, there were very minimal cases of diabetes, and the present high rate is an indicator that something is amiss.
Without a doubt, the primary cause is the kind of lifestyles that people lead. There is high consumption of fatty foods, and this is evidenced by the fact that many households must include meat products in almost every meal.
Diabetes is caused by an imbalance of blood sugar in human body. Although the disease is in some cases caused by unavoidable conditions such as heredity and age, its chances of occurring can be minimizing by implementing the following:
1. Reduce sugar and refined carbs use
Does this mean quitting your favorite sweetened drink? The truth is that you indeed need to minimize your consumption of sugar and refined carbs if you want to keep diabetes in check.
The body converts these carbohydrates into blood sugar, and this prompts the production of massive insulin to counter the increased glucose production. The increase in blood sugar level is what causes type 2 diabetes. This can be prevented by ensuring that you consume little sugar or quitting it altogether.
2. Exercise regularly
Sometimes the body cells tend to be resistant to insulin, and this is what leads to rising in blood sugar, which in turn causes diabetes. When you exercise, the sensitivity of the body cells to insulin production is enhanced. This ensures that the body can convert blood sugar into another healthier form. Therefore, it is imperative to engage in physical exercise often.
If you are suffering from other conditions such as obesity, you are at an increased risk of contracting diabetes. Physical exercise, in this case, will ensure that you can fine-tune your weight to the necessary levels and in the process, minimize chances of getting diabetes.
3. Take water regularly
Water has no nutritional value, and you might, therefore, wonder how its use is a way of steering clear from diabetes. Well, the benefits of regularly taking water are almost inexhaustible. Most of the times, people take sweetened water together with other sugary additives that increase the risks of getting diabetes. This even includes the much-praised fruit juices.
You need to take at least eight glasses of pure water per day. Water ensures that the body cells are more alert to insulin production, and this helps to minimize the probability of developing diabetes.
4. Reduce your weight especially if you are overweight
Type 2 diabetes is highly prevalent in individuals who are overweight. Obese and overweight individuals have a high accumulation of visceral fats, and this minimizes insulin sensitivity to the body cells.
Individuals who have lost the bulk of their weight reduce the chances of getting diabetes immensely, and this has been backed by research. Therefore, start by checking your diet. Instead of eating fatty foods, you can stick to vegetarian, paleo, or Mediterranean diets.
5. Quit smoking
Although there isn’t a clear connection between diabetes and smoking, it has been found that most smokers are at a high risk of suffering from the disease. Therefore, it is imperative for smokers to try all they can and quit smoking, which has other health hazards other than causing diabetes.
Sometimes, quitting smoking comes with issues such as an increase in body weight. It is therefore advisable to engage in physical exercise as this will limit the accumulation of visceral fats that predisposes one to diabetes attack.
6. Consume small portion sizes
Diabetes risk goes hand in hand with how much food does one consume. Eating large portions encourages an increase in body weight, which is a precursor for diabetes.
This is especially a major issue for individuals who are already overweight. The best way is to take small helpings of low-fat foods, and this will lower the chances of fats accumulation and diabetes attack.
7. Avoid sedentary behaviors
How often do you spend your time? Are you most of the times seated in the office while taking coffee as you attend to your work? All these refer to sedentary behaviors that encourage the development of diabetes.
You should avoid inactivity for most parts of your day as this encourages the buildup of fats in the body, and this encourages diabetes. Overcoming the inactive behavior is pretty easy. You just need to get more engaged. For instance, when given the option of either taking the lift or using the stairs choose the latter.
If you are working for long hours while seated, you can choose to rise and pace back and forth in the office for some time before resuming work. This should be done occasionally, and your body will be at a reduced risk of accumulation of blood sugars.
8. Increase Vitamin D uptake
Vitamin D is one of the crucial vitamins that the body requires for proper functioning. When the levels of this vitamin are optimum, the body is at a lower risk of diabetes contraction.
As it is with the other vitamins, a deficiency in vitamin D leads to a weakened body that in turn leads to the development of conditions of rickets as well as diabetes.
However, this is all preventable, as Vitamin D is naturally available from direct sunlight. There are also cheap supplements in the markets that are crucial in bringing the disease into check.
9. Limit the consumption of processed foods
One of the reasons why diabetes is categorized as a lifestyle linked ailment is because it is connected with the consumption of processed foods. Lately, people are consuming a lot of packed foods in a bid to save time to work on more economically viable tasks other than cooking. This behavior has been found to have a direct link to diabetes contraction.
In conclusion, diabetes is a controllable disease. Although some acquire it through hereditary means, they can still minimize its impulse by living healthy lives. This involves the consumption of the right kind of foods while also emphasizing engaging in physical activities that exercise the body.