15 Scientifically Proven Ways to Prevent Diabetes
Uncontrolled or poorly controlled diabetes can lead to further complications and ailments such as kidney failure, blindness, heart disease and others.
Before diabetes occurs, there is a period when blood glucose levels remain high, but not so high as to be called diabetes. This is referred to as prediabetes.
According to certain estimations, about 70% of those diagnosed with prediabetes will eventually develop type II diabetes. But thankfully, the progression from prediabetes to diabetes is not inevitable.
And while there are some risk factors you have no control over (such as your genes, past behavior, and age), there are still plenty of things you can do to prevent diabetes from occurring. We’d like to present you with 15 ways on how to reduce your diabetes risk.
Cutting Sugars and Refined Carbs
This can increase any risk you have of developing diabetes, as both sugar and refined carbohydrates serve to increase your blood glucose levels and insulin levels. This is why it’s so important to avoid such foods, as it will surely reduce your risk in the long run.
There are many studies which prove this to be true. A detailed analysis of 37 studies discoveredthat individuals who had the highest fast-digesting carb intakes had a 40% higher chance of developing diabetes in comparison to those who had the lowest intakes.
Regular Work Out
Another way you can lower your risk is through regular physical activity. Were you aware that exercising increases your cells’ sensitivity to insulin? Which means that when you work out, maintaining your blood glucose levels is easier and requires less insulin.
One particular study involving those with prediabetes made a crucial discovery. Those who did moderate exercise increased their sensitivity to insulin by 51%. Those who did higher-intensity exercise increased it by as much as 85%! But it’s important to note that this occurred strictly on workout days.
More frequent workout seem to be beneficial when it comes to improving function and insulin response. A study conducted on this subject stated that burning over 2000 calories a week through exercising was needed to achieve the benefits mentioned prior.
So, the most important thing is to choose an activity (or activities) you enjoy and can do on a regular basis without quitting after some time.
While this may sound cliché, you’d be doing your health and body a huge favor by quitting smoking, if you happen to be a smoker in the first place. Smoking has been linked to a vast number of illnesses, with emphysema, heart disease, and cancer being just a few examples.
This includes cancer of the breast, digestive tract, prostate, and lungs. Even something like second-hand smoking has been linked to type II diabetes. This is all according to an analysis of several studies. This goes particularly for heavy smokers.
Another study observed the risk in adult male smokers. 5 years after they had quit their risk was reduced by 13%. And in the long run, namely, after 20 years, their risk was the same as that of those who had never smoked in the first place.
If You’re Overweight or Obese, Lose Weight
While not every single individual diagnosed with type II diabetes is overweight, a large percentage are. Furthermore, people with prediabetes usually carry excess fat around their abdominal area, which is called visceral fat.
This type of fat promotes both insulin resistance and inflammation, which increases one’s diabetes risk significantly.
And even though losing just a little will prove beneficial, many studies have suggested that the more weight you shed, the less your chances of developing diabetes. This is proven by a studyinvolving 1000 individuals.
You don’t have to starve yourself in order to lose weight. Choose the healthier methods, such as the paleo, vegetarian and Mediterranean diets. Sticking to this new healthy daily diet will also make sure you maintain your weight-loss.
Water Should Be Your Primary Beverage
We are sure we don’t need to inform you that water is by far the healthiest and most natural beverage one can drink.
After all, by sticking to water, you will avoid all those unhealthy beverages which are more sugar than anything else. Not to mention some other questionable ingredients, including preservatives.
In comparison, drinking water may prove beneficial, particularly improved insulin response and blood glucose control.
Optimize Your Vitamin D
Following a Diet Low in Carbs
Avoid a Sedentary Lifestyle
Keep an Eye on Your Portion Sizes
Eating a High-Fiber Diet
Minimize Your Processed Food Intake
Take Some of These Natural Herbs
Choose Good Fats Over Bad
Drink Tea or Coffee
Moderate Alcohol Consumption Might Actually Help
The positive conclusion which we can deduce from all of this is that one has plenty of scientifically-proven ways of either preventing or managing their diabetes.
Moreover, one should not be so pessimistic as to view prediabetes as nothing but a ‘stepping stone’ to diabetes. Instead, try and see it as a motivator for making some positive lifestyle changes, that way keeping diabetes at bay.
Source : http://diabeteshealthpage.com