6 Ways To Reduce Your Risk Of Diabetes
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Diabetes is a group of metabolic disorders that affect the way your body utilizes blood sugar. Your body may not produce enough insulin to control your blood sugar levels, or your body may produce enough insulin but may not be responsive to it. Diabetes is one of the most common lifestyle diseases in the world. By 2030, it is predicted that it will be the world’s 7th largest killer. Since it is a chronic disease, there is no known cure for it. You can only take medication to keep your blood sugar levels as close to normal as possible. Since how you live your life has a great impact on whether you develop diabetes or not, making simple changes to your lifestyle can help prevent or delay the onset of type 2 diabetes to a great extent. Here are a few changes you should make early in life in order to keep diabetes at bay.
1. Maintain Your Weight
One of the biggest risk factors for diabetes is being overweight due to which you need to make a consistent effort to keep your body weight in check. For every kilogram of weight you lose, you reduce your risk of diabetes by 16 percent. You should eat lots of fresh vegetables and fruits and whole foods instead of oil, fatty junk foods. You should also try an adopt an active lifestyle to maintain your weight in the long term.
2. Drink Plenty Of Water
Since most of your body is made up of water, you need to keep yourself hydrated for your organs to function efficiently. When you are introducing fluid into your system, you should stick to water as much as possible. Drinking sugar-sweetened beverages increase your risk of obesity and diabetes.
3. Maintain A Balanced Diet
If you want to be healthy, you should include a variety of fruits, vegetables, lean protein, complex carbs, and good sources of fat in your diet. Avoid foods that are highly processed, rich in trans fats, and contain a lot of sugar. The food you eat should provide your body with nutrition, not just calories.
4. Be Physically Active
A sedentary lifestyle increases your risk of diabetes by making your cells insensitive to insulin. Exercise, on the other hand, increases your insulin sensitivity. You don’t have to start running miles or lifting heavy weights all of a sudden. Even a brisk 30 to 45-minute walk in the park about 5 times a week should be enough to keep you healthy. Once you start feeling more fit physically, you can introduce strength, flexibility, and endurance training into your exercise routine.
5. Keep Stress At Bay
When you are stressed, your body releases a number of hormones that raise your blood glucose levels. You can try meditation, yoga, and deep breathing techniques to help keep your stress levels in check. You should also get at least 7 to 9 hours of sleep each night as too little sleep can also increase your stress levels and your risk of diabetes and obesity.
6. Go For Regular Checkups
By going for regular checkups, you can reduce the risk of diabetes to a great extent. And even if you do develop the condition, regular visits to your doctor will be able to give you an idea about your overall health. Although diabetes is incurable, it can be kept under control by simply following your doctor’s instructions.
Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.