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Do these 5 things right now to prevent diabetes

Updated on:16 October 2020, 18:17pm IST
Diabetes has become a common lifestyle disease, and is affecting millions of people all over the world. Follow these 5 tips to prevent diabetes
Geetika Sachdev
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Cut out diabetes from your life with these tips. Image courtesy: Shutterstock
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Diabetes has become a common occurrence, especially in the last few decades. Unfortunately, if the disease is not diagnosed or controled in time, it can have several serious repercussions like blindness, kidney failure, heart issues and other serious conditions. 

Although you can’t change certain factors like genes, age or other triggers, there are some actions that can help you to reduce your risk of contracting diabetes. As they say, prevention is better than cure. 

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So without further ado, let’s get to how you can prevent diabetes and stay healthy! 

1. Work out regularly

We all know moving your body is important for good health, and the same applies if you want to prevent diabetes. That’s because exercise increases the insulin sensitivity of your cells; so when you exercise, less insulin is needed to keep your blood sugar levels in check.

As per research, several types of exercises like aerobics, high-intensity interval training and strength training can help to reduce insulin resistance. And the more you work out, the more efficient your insulin response becomes!

Make sure you pick an exercise that you like, so that you can sustain it in the long run.

Also, read: Did you know bhindi can prevent diabetes? Here are 7 other things this veggie can do for you

2. Make water your primary beverage

When you drink water most of the time, you automatically avoid beverages that are laden with sugar and preservatives. And we all know how these drinks can wreak havoc on our bodies, thereby increasing the risk of contracting type 2 diabetes and latent autoimmune diabetes of adults (LADA).

prevent diabetes
Stay hydrated to stay diabetes-free. Image courtesy: Shutterstock

For the uninitiated, LADA is a kind of type 1 diabetes that generally happens to those who are above 18 years of age.

To prevent both types of diabetes, increased consumption of water is a good idea. Some studies have also shown that the more water you consume, the more stable your blood sugar levels remain.

3. Get more fibre

It’s a good plan to get more fibre in your diet, because if your gut is happy, then everything is right! And when you consume a balanced diet that has generous amounts of fibre, your blood sugar levels stay in control. And this means you reduce your risk of having diabetes. Moreover, you also lower your risk of heart disease and lose weight in the bargain.

Make sure to get your fill of fruits, vegetables, beans, whole grains, and nuts every single day.

4. Lose excess weight

If you’re overweight or obese, it’s important you lose weight to prevent diabetes. Every kilo that you lose helps you improve your health. Yes, it’s true! In fact, there’s a study that shows that those who lost about 7% of initial body weight and exercised regularly reduced their risk of getting diabetes by about 60%.

prevent diabetes
Turns out there is a holistic way to chuck diabetes out of your life. Image courtesy: Shutterstock
5. Skip fad diets

It might be tempting to go for a fad diet that is either low in carbohydrates or glycemic index, but stick to a balanced one. Moreover, there is no evidence to show their impact in the long run, whether good or bad. And if you skip certain foods, you might just lose out on certain essential nutrients. So, don’t go for any of these trends and stick to the good old nutrient-rich diet.

Follow these tips, and prevent diabetes

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Geetika Sachdev Geetika Sachdev

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town.