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How To Prevent Diabetes 101

In layman’s terms, diabetes – whether type 1, type 2, prediabetes, or gestational – means the amount of glucose in your blood is too high.

Introduction

In layman&rsquo;s terms, diabetes &ndash; whether type 1, type 2, prediabetes, or gestational &ndash; means the amount of glucose in your blood is too high. Nearly 537 million globally have some form of this noncommunicable disease and it&rsquo;s predicted that by 2030 the numbers will reach up to 643 million<a href="#accordion">[1]</a>. 
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While you cannot prevent type 1 diabetes, the onset of type 2 diabetes can be delayed or even prevented by changing your lifestyle choices. This is because of the risk factors associated with type 2 diabetes, which include:

<ul>
	<li>Overweight or <a href="https://merisehat.pk/disease/obesity">obesity</a></li>
	<li>Have a sedentary lifestyle</li>
	<li>Have prediabetes</li>
	<li>Have gestational diabetes</li>
	<li>Have a parent or sibling with the condition</li>
	<li>Have high cholesterol or high blood pressure</li>
	<li>Aged 45 or above</li>
	<li>Have Hispanic, African American, or Asian American ancestry 
	&nbsp;</li>
</ul>

Understanding the prevention of Diabetes

The following tips can reduce your risk by nearly 60%<a href="#accordion">[2]</a>: 
&nbsp;

<ul>
	<li>
	<h5>Maintain A Healthy Body Weight</h5>
	</li>
</ul>

According to the American Diabetes Association, if you are pre-diabetic, you should lose 7-10% of your body weight to prevent the disease&rsquo;s progression<a href="#accordion">[3]</a>. Your doctor can help you set a realistic weight loss goal that you can work towards through a balanced diet and regular physical activity. Your goal should be (a) to lose extra weight and (b) to maintain that healthier weight.

Note: Avoid fad diets since there&rsquo;s little research on how effectively they prevent the condition. 
&nbsp;

<ul>
	<li>
	<h5>Eat A Healthy Diet</h5>
	</li>
</ul>

Healthy eating should be a lifelong habit. One strategy is to eat appropriate portions of nutritious foods, including fruits and non-starchy veggies, protein-rich foods (e.g., legumes and lean meat), and whole grains. These fiber-rich foods slow down the absorption of sugars, dietary fat, and cholesterol. They&rsquo;re energy-rich, so you feel fuller for a longer time. 
Also, it&rsquo;s important to stay hydrated. Choose water over sugary drinks like soda and sports drinks.

Note: Avoid alcohol and limit the intake of processed foods and trans fats as they cause weight gain and can increase the risk of diabetes. 
&nbsp;

<ul>
	<li>
	<h5>Not Smoke</h5>
	</li>
</ul>

It&rsquo;s a no-brainer, really. Smoking increases your risk of multiple health problems, which include diabetes. Smokers are at a 30-40% greater risk of type 2 diabetes compared to nonsmokers4. Seek help to quit. 
&nbsp;

<ul>
	<li>
	<h5>Stay Physically Active</h5>
	</li>
</ul>

Exercise moderately for at least 30 minutes every day, five days a week. This can be riding a bicycle, walking, or even raking leaves. Opportunities for staying active &ndash; whether at school, the workplace, or outside of these places &ndash; have been drastically reduced, and children and adults alike are spending more time glued to their screens. Take regular breaks and incorporate light activities like stretching or walking into the daily routine. 
&nbsp;

<ul>
	<li>
	<h5>Control High Blood Pressure</h5>
	</li>
</ul>

One of the major risks of diabetes is high blood pressure. This can be controlled by opting for cereals and whole-grain bread whenever possible. Moreover, it&rsquo;s better to use herbs and spices instead of salt to flavor your food to ensure that your salt intake remains less than 400 mg per serving. Your doctor may also prescribe medications to reduce your blood pressure.

Find ways to relax because chronic stress promotes unhealthy lifestyle choices, such as overeating. Pick up hobbies you enjoy. Some studies also found that meditation and yoga techniques effectively reduce stress<a href="#accordion">[4]</a>. 
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Conclusion

Monitoring your blood sugar levels, cholesterol levels, and blood pressure regularly can help you keep them under control and lower your chances of developing diabetes. In addition to that, adopt a healthy lifestyle and get regular screening. Consult your doctor if you notice any symptoms. 
 
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