Diabetes is a persistent disease that has affected billions worldwide. Untreated people have has symptoms such as blindness, kidney failure, heart disease and other conditions that can put your life at risk. Before this condition is diagnosed, patients experience blood sugar levels which are high but not high enough to be diagnosed as diabetes. These are called prediabetes and it is known that about 70% of people with prediabetes further develop type 2 diabetes. However, there are multiple ways you can prevent the progression from prediabetes to diabetes;
Cut Sugar and Refined Carbs From Your Diet
Eating foods containing a high amount of sugar and refined carbs can put you in a risky position of developing diabetes. Your body breaks these down into small sugar molecules which are absorbed into your bloodstream which can result in blood sugar level rising which would in turn produce insulin. Insulin is a hormone which can get the sugar out of the bloodstream and into your body’s cells.
Work Out Regularly
Doing some sort of physical activity regularly can help avoid diabetes. Exercising helps improve the insulin sensitivity of your cells. Moderate-intensity exercise enhances insulin sensitivity by 51% and high-intensity exercise enhances it by 85%. But this is only when your workout days. A lot of these physical activities have reduced blood sugar in overweight people. These activities consist of aerobic exercise, interval training and strength training. This leads to betterment in insulin response and function. Choose what you enjoy and do it every day.
Drink Water as Your Primary Beverage
Water being the most natural beverage is also the most beneficial. If you drink plenty of it, there will be no need of consuming other drinks which are high in sugar and preservatives. Sugary beverages such as soda have been known to increased risk of type 2 diabetes. A study showed that people who drank more than two servings of sugar-sweetened drinks had a 99% increased risk of developing type 2 diabetes. So if you are prone to diabetes, you must stay away from sodas and such. Furthermore, drinking water leads to better blood sugar control and insulin response which is why it should be your best friend.
Lose Weight If You’re Overweight or Obese
Even though skinny people may also get type 2 diabetes. Most of the recorded patients are known to be overweight. The prediabetes patients tend to have excess weight around abdominal organs which is called visceral fat. This encourages inflammation and insulin resistance, which increases risk of diabetes. You can go on low-carb, Mediterranean, paleo and vegetarian diets. But stick with it in the long-term to really achieve the targeted weight.
Smoking is known to cause serious health conditions such as heart disease, emphysema and cancers of the lung, breast, prostate and digestive tract. Smoking is known to increase the risk of diabetes by 44% in smokers. If you quit smoking, the risk reduces by 13%. Last but not least, avoid being inactive throughout the day.