Take charge of well-being! Explore strategies to prevent diabetes and discover a healthier future with Meri Sehat.

How To Prevent Diabetes

A diagnosis of prediabetes provides an opportunity to postpone the onset of type 2 diabetes or, in some cases, prevent its development altogether.

Introduction

In today&#39;s fast-paced world, diabetes has become a prevalent health concern. It affects millions worldwide and, according to the WHO, it is also responsible for 1.5 million deaths every year.<a href="#accordion">[1]</a>

The good news is that <a href="https://merisehat.pk/disease/diabetes-gestational">diabetes</a> can be prevented. 
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Understanding how to prevent diabetes

Diabetes is a metabolic disease and it is possible to prevent Type 2 diabetes through healthy eating, physical activity, overall weight management, and eliminating the use of tobacco products. 
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	<h5>Watch Your Diet</h5>
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If your diet includes processed foods, added sugars, and saturated fats, it&rsquo;s high time you ditch it. Opt for non-starchy, high-fiber foods, such as whole grains, whole fruits and vegetables, and legumes. They are particularly useful in regulating your blood sugar levels. Healthy fats and lean proteins are great additions, too.

Understandably, it is not possible for you to follow or even for your body to accept an overhaul overnight. You can begin by reducing your portion sizes and increasing your water intake. Get in touch with a professional nutritionist in case you are having difficulty incorporating these changes. 
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	<h5>Quit Smoking</h5>
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Did you know smokers are 50% more likely to develop diabetes than nonsmokers? Research shows it inhibits insulin production and increases insulin resistance. Further, the more frequently you smoke, the higher your risk of developing diabetes. Quitting smoking improves blood circulation and lowers blood sugar levels.<a href="#accordion">[2]</a>

For non-smokers exposed to secondhand smoke: minimize exposure whenever possible, as it can lead to a potentially increase in&nbsp; the risk of various conditions. 
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<ul>
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	<h5>Manage Your Stress</h5>
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Long-term stress is known to contribute to high blood sugar levels. It disrupts hormone levels, including insulin, leading to weight gain and insulin resistance. Meditation, yoga, and even quality sleep can help you relax and unwind.

A study linked a sedentary lifestyle, such as prolonged sitting in front of the laptop or playing video games, to poor mental health, increasing stress, anxiety, depression, and suicidal behaviors.<a href="#accordion">[3]</a> 
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	<h5>Reduce Central Obesity And Maintain A Healthy Weight</h5>
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One of the reasons why regular exercise along with a nutritious diet is suggested is that it helps you lose a few pounds if you&rsquo;re overweight or obese. Get a fitness partner and get moving &ndash; cycle, walk, swim, or any other moderate-intensity activity that you can manage for at least 30 minutes most days of the week. 
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&nbsp;Read on to find out how.&nbsp; 
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<ul>
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	<h5>Monitor Your Blood Sugar Levels</h5>
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If you have a family history of diabetes or other risk factors, do not skip screening. Early detection allows for timely intervention and management.

Monitor your symptoms, such as increased urination, increased thirst, blurry vision, and fatigue. Further, keep track of your blood sugar levels to identify any patterns and gauge your progress. 
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<ul>
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	<h5>Medications (If Recommended)</h5>
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Sometimes, lifestyle changes are not sufficient to reverse prediabetes. If your blood sugar shows little to no improvement, your doctor may prescribe medications such as metformin.

Medication may also be necessary if you have any underlying issues such as high blood pressure, cholesterol, or sleep apnea.<a href="#accordion">[4]</a> 
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Conclusion

Simple lifestyle changes, including a healthy and nutritious diet, quitting smoking, and managing stress, are important preventive measures against developing&nbsp; diabetes. 
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Key Takeaways

<ul>
	<li>Eating clean, exercising regularly, losing excess weight, and stopping smoking can significantly reduce your risk of developing diabetes.</li>
	<li>Preventing prediabetes from becoming diabetes is possible if you monitor your blood sugar levels, take medications if prescribed by your doctor and by adopting &nbsp;a healthy lifestyle.</li>
</ul>

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