Diabetes is a chronic disease, and it affects the way the body handles blood sugar.
According to WHO, the percentage of adults who have diabetes worldwide was 8.5% in 2014. In 2016, it was associated with approximately 1.6 million deaths. Researchers don’t know the exact causes of diabetes. However, the following factors can increase your risk of developing this condition:
- Environmental factors
- Family history
- Weight
- Age
- Race
- Inactivity
There are many more factors that can influence your odds. But there are also some things you can do to prevent diabetes.
How to Prevent Diabetes
Adopting healthy habits may be your ticket to preventing diabetes. Try the tips listed below to lower your risk:
1. Regular Physical Activity
A sedentary lifestyle where you get little or no physical activity can increase your risk of diabetes. On the other hand, regular exercise can help increase your insulin sensitivity. Choose a moderate to high-intensity activity you enjoy and one you can stick with long term.
2. Eat Less Sugar and Refined Carbs
You already know that refined carbs and sugar cause weight gain. But here’s another reason to cut them out of your diet: Eating too much of these types of foods can put you on a fast track to diabetes.
When you replace these foods with ones that don’t spike your blood sugar, you can reduce your risk of developing diabetes.
3. Maintain a Healthy Weight
Does being overweight or obese automatically put you on the road to diabetes? Not necessarily. But many people who develop type 2 diabetes are obese.
Additionally, pre-diabetics tend to carry a lot of fat around their mid-section and abdominal organs. This excess visceral fat can promote insulin resistance and inflammation. Both conditions increase the risk of diabetes significantly.
4. Quit Smoking
Smoking contributes to a variety of serious health conditions. But did you know that there’s also a link between smoking and type 2 diabetes? This is just another reason to quit this deadly habit.
5. Watch Your Portion Sizes
What does the size of your plate have to do with diabetes? As it turns out, a lot. Eating large meals in one sitting can send your blood sugar levels skyrocketing, especially if you’re obese.
You can fix this and decrease your risk by simply practicing portion control. One study found that pre-diabetic men lowered their risk of diabetes by up to 46% when they reduced portion sizes and made other healthy nutrition choices.
Make Healthy Choices to Prevent Diabetes
Preventing diabetes means making healthy lifestyle choices and eating the right foods. Try cutting out unhealthy foods, like sugar and processed foods. Instead, you should consume more healthy teas, water, and fibers. If you’re wondering how to prevent diabetes, the answer might lie in a few easy changes.
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