Diabetes prevention: dos and don’ts

Diabetes prevention

Diabetes is a chronic long-term condition. Diabetes in individuals occurs when the level of glucose in your blood is too high. The glucose in your blood is the source of energy and is derived from the breaking down of foods you ingest. Food is broken down and glucose is released into the bloodstream. High levels of glucose require the pancreas to release insulin. Insulin is for blood sugar regulation for it to be absorbed by the body cells. Diabetes causes the body not to produce enough insulin or inefficient use of the insulin available. There are various types of diabetes. The more common include Type 1 diabetes, Type 2 diabetes, and gestational diabetes. A continued increase in blood sugar leads to various body complications such as heart disease, vision impairment, and kidney disease. It just puts more emphasis on nutrition and food in diabetes prevention. Pep2dia.com emphasises the role of food, physical activity, and stress relievers to prevent diabetes.

Which type of diabetes is preventable?

It is crucial to evaluate the following types of diabetes to prevent the disease successfully:

  • Type 1 diabetes: This type of diabetes is when the body does not produce insulin. It is due to an autoimmune reaction when the immune system attacks the pancreas cells that produce insulin. Its symptoms develop rapidly and are more common in children and young adults. It is not yet known how to prevent this type of diabetes.
  • Type 2 diabetes: This type of diabetes indicates that the body does not use the insulin it produces efficiently. It means that it is a challenge to have blood sugar regulation. Its symptoms take time to show hence essential to get tested if at risk. It is because it is the common type of diabetes with over 90% of the cases. It is preventable with various lifestyle ways.
  • Gestational diabetes: It is associated with pregnant women who do not have a previous history of diabetes. It poses a threat to the health of the baby and increases the risk of getting type 2 diabetes after birth.

There is plenty that you can do that impacts diabetes. There are also those items and activities that you can avoid to give yourself a better chance in managing any possibility of diabetes or managing it. The following are the dos and don'ts in diabetes prevention.

Nutrition and Food in prevention and management of diabetes

As stated earlier, the food intake of your body has a direct impact on your sugar level. There is a variation of foods that assist in preventing diabetes and those that pose more risk to you. You must have a diet plan that is balanced and meets your body's needs. It is highly recommended that you intake starch to meet your energy requirements. It is the type of starch that raises concern to many that are avoiding diabetes. You should get to have more whole grain starch in your body that allows you to achieve more vitamins, minerals, and fibre. These include whole-wheat bread, brown rice, oats, and rotis. They are less likely to cause a sudden increase in blood sugar than white starch such as white rice and white bread. In addition, it is essential to add fruits to your diet such as bananas, oranges, and papaya. You should avoid processed fruits and fruit juices that have high levels of sugar. Furthermore, get yourself some vegetables as they are high in fibre and low in carbohydrates. You should also avoid fried vegetables which increases the carbs levels. For proteins, there is animal and plant protein with a low-fat cooking method by roasting or boiling. You should also avoid processed meats or frozen foods. There should be natural vegetable fats and oils in your diet and avoid hydrogenated fats from animal products.

Physical activities and habits in prevention and managing diabetes

You should involve yourself in exercises that assist in keeping your body healthy. It helps in maintaining a healthy weight and keeping your sugar levels within the acceptable range. It is recommended that you have a 30 minute physically intense exercise a day. Having regular aerobic improves insulin sensitivity so that your body can produce efficient amounts. To make it even easier for you, get to exercise in social groups. It also makes you more accountable. One should exercise having had a meal. Get yourself a snack or meal before you begin your sessions. You should not exercise on an empty stomach. On top of that, smokers are encouraged to quit smoking. Smoking exposes those at risk of diabetes to cardiovascular diseases You should also strive to get enough rest and sleep of at least 7 hours or more. It will assist you in managing your stress. Accumulated stress causes the body to produce more sugar that accumulates in your cells.

Knowing your level of sugar in blood frequently

It is important to get to know whether you are at risk of having diabetes early enough. Some discover they have prediabetes and can combat the disease better. It is for this reason that experts advise that you should have frequent blood sugar checks. It is to monitor how the body responds to food intake, exercise, and stress. The check is done before meals and two hours afterwards. Monitor your hydration levels as well as it is essential to dilute the level of sugar in your blood. Some add lemon or lime to add some flavour and encourage more water intake. Simple and easy-to-do lifestyles are known to prevent diabetes and maintain healthy living.

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