Diabetes is a chronic disease that affects millions of people each year worldwide. Uncontrolled cases of diabetes can lead up to blindness, heart diseases, kidney failure and other serious health issues. Before the diagnosis of diabetes, there is a period in which blood sugar levels are high but not high enough to be classified as diabetes. This stage is known as prediabetes. People with prediabetes can develop type 2 diabetes. Read more about the difference between type-1 and type-2 diabetes.
Before the diagnosis, there are many actions you can take to reduce the risk of developing diabetes.
- Cut Sugar and Refined Carbs
Consuming sugary foods and refined carbs in the form of junk food and desserts can put you at risk for developing diabetes. If you regularly eat such foods, your body breaks these foods down into small sugar molecules, which get easily absorbed into the bloodstream.
This result in blood sugar stimulating your pancreas to produce insulin, a special hormone that helps the sugar molecules get out of your bloodstream and into the body’s cells. Over time, this process can lead to higher blood sugar and insulin levels, until this condition evolves into type 2 diabetes. So cut down on sugary foods and carbs to save yourself from contracting diabetes.
- Exercise Regularly
Exercising regularly may help prevent the onset of diabetes. Exercise helps increase the insulin sensitivity of your blood cells. So when you exercise regularly, less insulin is required to keep your blood sugar levels under normal range. Many types of exercise have been shown to reduce blood sugar levels in obese and pre-diabetic adults. Such exercises include aerobic exercise, high-intensity interval training (HIIT), strength training and cardio.
- Drink More Water
Water is the most natural and beneficial beverage you can drink. Drinking more water helps you avoid beverages that are high in preservatives, sugar and other harmful ingredients. Avoid sugary beverages like soda and punch which have been linked to an increased risk of type 2 diabetes. Consuming water may provide extra health benefits. Researchers have found that increased water consumption leads to better blood sugar levels and insulin response. It is also helpful in achieving flawless wrinkle-free skin.
- Lose Excess Weight
Not everyone who develops type 2 diabetes is obese or overweight, but the majority of patients are. Those with prediabetes tend to gain excess weight in their abdominal area. This weight gain is known as visceral fat. Excess visceral fat triggers inflammation and insulin resistance, which significantly increases the risk of diabetes. Losing a small amount of weight can help reduce this risk, the more you lose weight, the more benefits you will get.
- Quit Smoking
Smoking is one of the factors leading to diabetes. Quitting smoking has shown to reduce the risk of diabetes. Join group therapy or rehabilitation centres if you find it difficult to quit smoking but know that it will do you only good.