13 Most Effective Ways to Prevent Diabetes
Diabetes Treatment
Diabetes is a chronic disease that affects millions of people worldwide. Uncontrolled cases can cause blindness, renal failure, heart disease and other serious conditions. Before diabetes is diagnosed, there is a period of time when blood glucose levels are high, but not high enough to diagnose diabetes. This is known as prediabetes. It is estimated that up to 70% of people with prediabetes continue to develop type 2 diabetes . Fortunately, it is not inevitable to switch from prediabet to diabetes. In this article we will explain all you want to know about diabetes treatment and prevention.
Although there are some factors you cannot change - such as your genes, age, or past behavior - there are many procedures you can take to reduce the risk of diabetes. Here are 13 ways not to have diabetes:
1. Cut Sugar and Refined Carbohydrates in Your Diet
Eating sugary foods and refined carbohydrates can cause individuals at risk to develop diabetes.
Your body quickly absorbs these foods into your bloodstream and divides them into small sugar molecules.
The increase in blood sugar stimulates your pancreas to produce insulin, a hormone that helps the sugar to get out of the bloodstream and enter the cells of your body.
In people with prediabetes, the cells of the body are resistant to the effect of insulin, so sugar remains in the blood. To compensate, the pancreas produces more insulin to try to reduce the blood sugar level healthily.
As time passes, this can lead to progressively higher blood sugar and insulin levels until the process eventually turns into type 2 diabetes.
Many studies have often shown a link between consumption of sugar or refined carbohydrates and the risk of diabetes. What's more, replacing it with foods that have less impact on blood sugar can help reduce your risk.
A detailed analysis of 37 studies showed that people with the highest carbohydrate intake with fast digestion were 40% higher than the lowest intake for diabetes development.
SUMMARY
Eating refined carbohydrates and sugary foods can lead to diabetes over time, raising blood sugar and insulin levels. Avoiding these foods can help reduce your risk.
Do Regular Exercise
Regular physical activity can help prevent diabetes.
Exercise increases the insulin sensitivity of the cells. Therefore, you need less insulin to keep your blood sugar level under control while you exercise.
In a study with people with prediabetes, moderate exercise increased insulin sensitivity by 51% and increased exercise increased by 85%. However, this effect only occurred during exercise days.
Many types of physical activity have been shown to reduce insulin resistance and blood sugar in overweight, obese, and prediabetic adults. These include aerobic exercise, high intensity intermittent training, and strength training.
Working more often appears to lead to improvements in insulin response and function. A study of people at risk for diabetes found that it is necessary to burn more than 2,000 calories per week by exercise to achieve these benefits.
Therefore, it is best to choose physical activity that you enjoy, that you can participate regularly and feel that you can stick to in the long run.
SUMMARY
Performing regular physical activity can increase insulin secretion and sensitivity that can help prevent progression from prediabetic to diabetes.
3. For Water as Your Primary Drink
Water is the most natural drink you can drink.
What's more, staying connected to water often helps you avoid high sugar content, beverages and other suspicious substances.
Sugary drinks, such as soda and fruit cocktails, have increased the risk of both type 2 diabetes and latent autoimmune diabetes (LADA) risk in adults.
LADA is a form of type 1 diabetes that occurs in people over the age of 18 years. Unlike the acute symptoms seen with childhood type 1 diabetes, LADA develops slowly, requiring more treatment as the disease progresses.
A large observational study looked at 2,800 people at risk for diabetes.
99% increased the risk of developing LADA and 20% increased the risk of developing type 2 diabetes.
Researchers on the effects of sweet drinks on diabetes researchers, neither artificially sweetened drinks nor fruit juice is not a good drink for the prevention of diabetes, he said.
Conversely, consuming water may be beneficial. Some studies have found that increased water consumption can lead to better blood sugar control and insulin response.
A 24-week study showed that overweight adults who replaced diet soda with water following a weight loss program experienced a decrease in insulin resistance and reduced fasting blood sugar and insulin levels.
SUMMARY
Drinking water instead of other drinks helps control blood sugar and insulin levels, reducing the risk of diabetes.
4. Lose Weight if You Are Overweight or Obese
Anyone who develops type 2 diabetes is the majority, even if they are not overweight or obese.
Moreover, those with prediabetes tend to carry excessive weight in their mid-section and around the abdominal organs such as the liver. It is known as visceral fat.
Excess visceral fat increases inflammation and insulin resistance, which significantly increases the risk of diabetes.
Even losing a small amount of weight can help reduce this risk, but research shows that the more you lose, the more benefits you will see.
A study of more than 1000 people with prediabetes shows a 16 to 96% reduction in the risk of diabetes per kilogram of loss.
There are many healthy options to lose weight, including low-carb, Mediterranean, paleo and vegetarian diets. However, choosing a long-term nutritional method will help you maintain your weight loss.
A study showed that obese people whose blood sugar and insulin levels decreased after losing weight increased their value after recovering some or all of the weight they lost.
SUMMARY
Carrying more weight, especially in the abdomen, increases the likelihood of developing diabetes. Losing weight can significantly reduce the risk of diabetes.
5. Stop Smoking
Smoking has been shown to cause and contribute to many serious health conditions such as heart disease, emphysema and lung, breast, prostate, and digestive system cancers.
There is also a study linking smoking and passive smoking to type 2 diabetes.
Analysis of several studies involving more than one million people found that smoking increased the risk of diabetes by 44% for average smokers and 61% for more than 20 smokers per day.
In one study, the risk of diabetes was observed in middle-aged male smokers after quitting. After 5 years, their risk decreased by 13%, and after 20 years they had the same risk as people who had never smoked.
Although most men gain weight after quitting smoking, the risk of diabetes is lower after continuing to smoke after several years of non-smoking, researchers said.
SUMMARY
Smoking is strongly linked to the risk of diabetes, especially in smokers. Cessation has been shown to reduce this risk over time.
6. Apply Very Low Carbohydrate Diet
Taking a ketogenic or very low carb diet can help you avoid diabetes.
While there are several ways to promote weight loss, there are strong findings behind the very low carb diet.
It has been shown to continuously lower blood sugar and insulin levels, increase insulin sensitivity, and reduce other diabetes risk factors.
In a 12-week study, individuals with prediabetes consumed either a low-fat or low-carb diet. In the low carbohydrate group, blood sugar decreased by 12% and insulin by 50%.
In the low-fat group, blood sugar decreased by only 1% and insulin by 19%. Thus, both numbers on a low-carb diet gave better results.
If you minimize your carbohydrate intake, your blood sugar levels do not increase much after eating. For this reason, your body needs less insulin to keep your blood sugar at healthy levels.
Moreover, very low carbohydrate or ketogenic diets can reduce starvation blood sugar.
In the study of obese men with prediabetes following the ketogenic diet, the mean fasting blood sugars decreased from 118 to 92 mg / dl within normal limits. Participants also lost weight and developed some other health markers.
SUMMARY
Ketogenic or very low carbohydrate diet, blood sugar and insulin levels can be controlled, which can provide protection against diabetes.
7. Pay attention to portion sizes
Whether you decide to follow a low-carb diet or not, especially if you are overweight, it is important to avoid large portions of food to reduce the risk of diabetes.
It has been found that eating too much food at a time causes higher blood sugar and insulin levels in people at risk for diabetes.
On the other hand, reducing portion sizes can help prevent such a response.
A 2-year study in men with prediabetes found that those who reduced the size of food portions and applied other healthy eating behaviors had a 46% lower risk of developing diabetes than those who did not make lifestyle changes.
Another study investigating methods of weight loss in people with prediabetes stated that the portion control group significantly reduced blood sugar and insulin levels after 12 weeks.
SUMMARY
Avoiding large serving sizes can help reduce insulin and blood sugar levels and reduce the risk of diabetes.
8. Avoid Inactivity
If you want to prevent diabetes, it is important to avoid being inactive.
If you do not engage in physical activity, or if you move very little and sit for most of the day, you will lead an inactive lifestyle.
Observational studies have shown a consistent link between sedentary behavior and diabetes risk.
A large analysis of 47 studies revealed that those who spend the most time in daily behaviors are involved in sedentary behavior (at home, not moving) and have a 91% risk of developing diabetes.
Changing stationary behavior can be as simple as getting up from your desk and walking around for several minutes per hour.
Unfortunately, it can be difficult to reverse firmly established habits.
One study gave young adults at risk for diabetes a 12-month program designed to change their sedentary behavior. Unfortunately, after the end of the program, researchers found that the participants did not reduce their time of residence.
Set realistic and achievable goals such as standing on the phone or using stairs instead of elevators. Adhering to this ease, concrete actions can be the best way to reverse stationary tendencies.
SUMMARY
Avoiding sedentary behavior, such as excessive sitting, has been shown to reduce the risk of diabetes.
9. Take a High Fiber Diet
Abundant fiber intake is beneficial for bowel health and weight management.
Studies in obese, elderly, and prediabetic individuals have shown that this helps to keep blood sugar and insulin levels low.
The fiber can be divided into two broad categories: soluble and insoluble. Soluble fiber absorbs water and insoluble fiber does not.
In the digestive tract, soluble fiber and water form a gel that slows down the rate of absorption of the food. This leads to a more gradual increase in blood sugar levels.
However, insoluble fiber has also been associated with decreases in blood sugar levels and reduced risk of diabetes, although it is not clear exactly how it works.
Most unprocessed vegetable foods contain fiber, although some are more than others. See 22 high-fiber food lists for excellent fiber sources.
SUMMARY
Consuming a good source of fiber at each meal can prevent sudden increases in blood sugar and insulin levels, which can help reduce your risk of developing diabetes.
10. Optimize Your Vitamin D Level
Vitamin D is important for blood sugar control.
Indeed, research has found that people who cannot get enough vitamin D or have very low blood levels are at a higher risk for any type of diabetes.
Most healthcare organizations recommend that the level of vitamin D in the blood be at least 30 ng / ml (75 nmol / l).
One study found that people with the highest blood levels of vitamin D were 43% less likely to develop type 2 diabetes than those with the lowest blood levels.
Another observation study investigated Finnish children who had received adequate vitamin D supplements.
Children receiving vitamin D supplementation were 78% lower than the risk of developing Type 1 diabetes compared to children receiving less than the recommended amount of vitamin D
Controlled studies have shown that when people with disabilities take vitamin D supplements, insulin-producing cells improve their function, their blood sugar levels return to normal, and the risk of diabetes is significantly reduced.
Good sources of vitamin D include fatty fish and cod liver oil. In addition, sun exposure can increase the level of vitamin D in the blood.
However, for many people, it may be necessary to supplement 2000 - 4000 JU of vitamin D daily to achieve and maintain optimal levels.
SUMMARY
Consuming foods or taking supplements that are high in vitamin D can help optimize blood levels of vitamin D, which can reduce your risk of diabetes.
11. Minimize Your Processed Food Consumption
One step you can take to improve your health is to minimize your consumption of processed food.
This is linked to any health problem, including heart disease, obesity and diabetes.
Research has shown that stopping eating packed foods that are high in vegetable oils, refined grains and additives can help reduce the risk of diabetes.
This may be due in part to the protective effects of all foods such as nuts, vegetables, fruits and other vegetable foods.
One study found that high-quality diets in processed foods increase the risk of diabetes by 30%. However, all nutritious foods have helped reduce this risk.
SUMMARY
Minimizing processed foods and focusing on all foods that have health-protective effects can reduce the risk of diabetes.
12. For Coffee or Tea
Although water is your primary drink, research has shown that adding coffee or tea to your diet can help you avoid diabetes.
Studies have reported that drinking coffee daily reduces the risk of type 2 diabetes, which has the greatest effect in people with the highest consumption, by 8% to 54%.
Another review of various studies involving caffeine tea and coffee found similar results with the greatest risk reduction in women and overweight men.
Coffee and tea have antioxidants known as polyphenols that can help protect against diabetes.
In addition, green tea contains a unique antioxidant compound called epigallocatechin gallate (EGCG), which has been proven to reduce blood sugar release and increase insulin sensitivity from the liver.
SUMMARY
Drinking coffee or tea can help lower blood sugar levels, increase insulin sensitivity, and reduce the risk of diabetes.
13. Consider Taking These Natural Plants
There are several plants that can help increase insulin sensitivity and reduce the likelihood of diabetes progression.
Curcumin
Curcumin is a component of shiny golden spice turmeric, one of the main ingredients in curries. It has strong anti-inflammatory properties and has been used for centuries in India as part of Ayurvedic medicine. Research has shown that it can be very effective against arthritis and can help reduce inflammatory markers in people with prediabetes.
There is also impressive evidence that it reduces insulin resistance and reduces the risk of diabetes progression. In a nine-month adult controlled study of 240 prediabetes patients, no one developed diabetes in the group receiving 750 mg of curcumin daily. However, 16.4% of the control group developed.
In addition, the curcumin group experienced an increase in insulin sensitivity and improved functioning of insulin-producing cells in the pancreas.
Berber
Berberine is found in several plants and has been used in traditional Chinese medicine for thousands of years. Studies have shown that it can fight inflammation and lower cholesterol and other markers of heart disease.
In addition, several studies in people with type 2 diabetes have found that berberin has potent blood sugar lowering properties. In fact, a broad analysis of 14 studies showed that barber is as effective as metformin, one of the oldest and most widely used diabetes medications, to lower blood sugar levels. Since berberine works by increasing insulin sensitivity and reducing the release of sugar by the liver, it can theoretically help prediabetes people avoid diabetes. However, at this point, there are no studies that have been examined.
In addition, since its effects on blood sugar are very strong, they should not be used in conjunction with other diabetes medications unless authorized by a doctor. In addition, olive leaf extract and ozone oil are thought to have protective effects against diabetes.
SUMMARY
Curcumin and berberin plants increase insulin sensitivity, lower blood sugar levels and help prevent diabetes.
RESULT
You have control over many factors that affect diabetes.
Instead of seeing prediabetes as a stepping stone of diabetes, it may be useful to see prediabetes as a motivator to make changes to help reduce your risk.
Eating the right foods and embracing other lifestyle behaviors that promote healthy blood sugar and insulin levels will provide the best chance to avoid diabetes.
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