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Diabetes has become a common disease among people of all age groups. Here are a few tips to save you from diabetes.
1. Lifestyle Modification – Lifestyle modification could reduce the risk of diabetes by 30-67%. It can decrease diabetes risk by about 58% among subjects with pre-diabetes. These modifications consist of physical activity and changes in dietary habits.
2. No Obesity – Being overweight is a big risk factor for diabetes. It makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight. Shedding even 10 pounds can significantly slash your risk. Every kilogram (2.2 pounds) of weight lost reduces diabetes risk by 16 percent.
3. Follow a plant-based, low-calorie diet – Eat a variety of fruits and vegetables, a dietary pattern studies show reduces diabetes risk. Foods to avoid are those rich in trans fats (also called hydrogenated fat), saturated fat, and sugar.
4. Drink water – Studies link sugar-sweetened beverages with obesity and diabetes. Cut them out of your diet and the risk of both conditions falls.
5. Move your body – Inactivity increases the chances of developing diabetes by 20 percent. Walk as much as you can every day. You’ll be healthier-even if you don’t lose any weight.
6. Stress less – The stress response triggers the release of several hormones that increase blood sugar. Simple relaxation exercises and other stress management moves can help you gain control over blood sugar levels. Physical activity and social support also help relieve stress.
7. Sleep well – Chronic sleep deprivation and poor quality sleep increase the risk for diabetes and obesity. Sleep apnea can be a potentially serious disorder, so the first step is for you to discuss your sleep problem with your doctor, if you spot the warning signs.
8. Have a blood test – Many diabetes symptoms are silent. A simple blood test can reveal whether sugar levels put you at risk for the condition.