Diabetes is a chronic illness affecting at least one family member in every house. Diabetes may lead to several other diseases. Prediabetic is a period before the start of diabetes is diagnosed where blood sugar levels are high but not high enough to be diagnosed as diabetes. The journey from prediabetes to diabetes is unavoidable. There are many ways to reduce the risk of diabetes. Though genetics play a vital role in developing diabetes, people still have a chance to reduce the risk of diabetes by implementing a healthy lifestyle. There is no sure shot way to prevent diabetes but it may surely help to reduce the risk of developing diabetes. Obesity and a sedentary lifestyle are the major contributors leading to the risk of diabetes. But these can be controlled and prevented. Diet and exercise play a vital role in preventing diabetes. There is no cure for diabetes but diabetes treatment in India includes oral medications and tablets leading control in blood sugar levels.
Following are some natural ways to avoid diabetes in the early stages-
- Cut sugar and refined carbohydrate from your diet:
Eating food high in sugar and carbohydrates increases blood insulin in the body which may lead to diabetes over time. For example, refined carbohydrate includes potatoes, white bread, and breakfast cereals. Instead, limit sugar intake and choose carbohydrates such as oatmeal, vegetables, and whole grains. Nuts help provide health benefits in the regulation of blood sugar levels.
- Quit smoking:
Tobacco or smoking can lead to insulin resistance which may contribute to type 2 diabetes. Quitting smoking has shown a considerable reduction in the risk of type 2 diabetes. Smoking can also lead to cancer and heart diseases. If you are already diagnosed with diabetes and it is becoming difficult to control blood sugar levels then you may get a medical assistant with HBG in India.
- Watch your portions:
Avoiding large portion sizes can help reduce the risk of insulin and blood sugar levels and also decrease the risk of diabetes. Eating too much food at a time has shown the cause of higher insulin and blood sugar levels in the body, risking diabetes.
- Aim for 30:
It is vital to exercise 5 days a week for at least 30 minutes. You may choose to go on a walk, do functional training, dancing or swimming. This will decrease by 6% chances of developing diabetes. If you have no physical activity and you are mostly sitting throughout the day then this leads to a sedentary lifestyle and it’s time to get moving.
- Drink water:
Drinking 3 liters of water a day instead of other beverages may help control blood sugar levels and insulin levels thereby reducing the risk of diabetes. Drinking too much water a day helps avoid the consumption of sugary drinks that contain preservatives and other unneeded ingredients.
- Eat fiber:
It is important to consume fiber for weight management and gut health. Consuming a good source of fiber every day may help reduce spikes in blood sugar levels and insulin levels, which may reduce the risk of developing diabetes.
- Nuts:
Consuming nuts and peanut butter have shown a significant reduction in the risk of developing diabetes. Women who consume 1 ounce serving of nuts a week have lowered the risk of developing diabetes compared to women who don’t consume nuts.
- Dairy Food:
Consumption of yogurt has shown a reduction in the risk of diabetes. Studies have shown that high food dairy products reduce the risk of diabetes.
- Meditation:
You must try mindful meditation to reduce the risk of diabetes. The hormones in the body epinephrine, cortisol, and glucagon rise during stress thereby raising blood glucose and insulin levels. Meditation will help control blood sugar and insulin levels in the body by reducing stress.
- Get plenty of sleep:
Poor quality of sleep increases obesity and the risk of diabetes. Hence, one must get plenty of sound sleep.
Metformin drugs are highly recommended to reduce the risk of diabetes in high-risk people. Environmental and lifestyle can also help avoid the risk of diabetes. Get a Medical assistant to treat your diabetes and live a healthy, peaceful life. You will get the best diabetes treatment in India at Narayana Health Care for diabetes screenings and treatment. They have a team of expert diabetologists and trained medical staff who offer high-quality care in various stages of diabetes.