Diabetes is actually a chronic disease , it occurs when the pancreas does not produce enough insulin or when body is not able to use this insulin effectively when it produces. Insulin is actually a hormone that regulates blood glucose.
Prediabetes is a stage when diabetes is not diagnosed before it can be treated through medication.It is when blood sugar is high but not high enough to be diagnosed. So being a human and having intellect , we should take care of ourselves. We should take those actions which help to reduce the risk of diabetes.
Here are a few actions you can do to prevent diabetes. Using your prediabetes as motivation to make lifestyle changes that will lower your risk may be beneficial.
Cut refined carbohydrates and sugar from diet
If we include that kind of food in our diet which are high in carbohydrates and sugar then it causes to increases blood sugar and insulin levels, which increase the risk of diabetes in future. For examples, food which are made of refined carbohydrates ; white pasta, white bread, potatoes , white rice and many breakfast cereals. So instead of taking such kind of food , there is need to replace them with this; limited sugar, whole grains, oatmeal,Green beans, cucumber and avocado etc.
The best ways to maintain healthy blood sugar and insulin levels are to consume the right foods and have a lifestyle that does so.Cut back on processed meals as much as you canThere are several types of processed foods. Processed foods include everything that is packaged, such as bread, cakes, sausages, and chips.
These meals have a lot of calories and are slow to digest. Therefore, consuming them raises blood sugar levels. What better way to eat than to replace processed meals with healthy. options? You can choose potatoes or fruits in place of fruit juice.
Stop Somking
People who smoke they have higher risk of diabetes than non- smoker. As we know that insulin helps blood sugar to enter cells. But nicotine changes the condition of cells due to which they resist insulin to enter in the cells that cause increase blood sugar levels in the body. Smoking is actually insulin resistance which lead to type 2 diabetes
Portion should be controlled
There is dire need to take diet such like that it would not harm your health. Diet should always be balanced. People should avoid taking too much large portion food at once time. Because it increases the risk of diabetes. If food is taken under specific portion then it claimed that it would be more beneficial for our health .That’s why it is said that excessiveness of every thing is bad.
Plan for 30 minutes walk
Body’s activeness is necessary for living a healthy life style. Abody van be active while walking, dancing, lifting weights or swimming for 30 minutes daily. These physical activities should be followed 5 days per week. So in order to prevent from physical issues , physical activities are inevitable.
Drink plenty of water
In order to keep body health and hydrate , we should drink plenty of water per day according to our body’s requirement. Because when we don’t drink plenty of water and prefer other beverages then it causes harms in our body. That’s why water helps to control insulin and blood sugar levels which helps to reduce the risk of diabetes. When we drink enough water then it also help to keep us away from other beverages which are high in sugar like lemonade, soft drinks, soda pop, sparkling water and root beer etc.
Fiber must be included in diet.
Fiber food should be a part of healthy diet. To include those food in diet which are rich of fiber then it would be less risk of diabetes and sugar in a human body. It helps to prevent spikes in blood sugar and insulin levels. So fiber food must be included in diet i.e Beans, Broccoli, Berries, Avocados, popcorn, whole grains , apple and dried fruits.
Lose weight
As we all know that excessiveness of everything is bad . That’s why when we talk about healthy life , there we should understand our body and should maintain weight. Because over weight often causes a number of health issues in which one of them is diabetes which causes due to obesity. Study shows that many people reduce the risk of developing diabetes by cut of their over weight.
Through the American Diabetes Association we come know that people with prediabetes lose 7% to 10% of their body weight to prevent diseases. Such like that when we loss more weight then it will lead to more benefits. So in order to live a healthy life we should set weight loss goals and consult to doctor about reasonable short term goals and expectations, such as a losing 1,2 pounds a week.
Healthy fats must be included in diet
Foods that are high in calories and fats they should be eaten in moderation. Unsaturated fats must be included in diet because the are good fats. Unsaturated fats means both monounsaturated and polyunsaturated fats; they help to promote healthy blood colesterol levels. They are also beneficial for heat and vascular health. There are sources of good fats which must be included in diet.
For example, Sunflower, cottonseed , safflower and canola oils. Besides this nuts and seeds should also be included in diet i.e flax seed. Peanuts, almonds and pumpkin seeds. The bad fats are found in meats and dairy products. These things should be minimized in a person’s diet. We can limit the consumption of saturated fats if we consume low fat dairy products , pork and lean chicken.
When is the time to seek Doctor consultation
All persons 45 years of age or older, as well as the following categories, should undergo routine screening for type 2 diabetes with diagnostic testing, according to the American Diabetes Association:
Individuals under 45 years old who are fat or overweight and have one or more diabetes risk factors
Pregnant women with gestational diabetes
Individuals that have been identified as Prediabetes
Those with a family history of type 2 diabetes or other risk factors who are overweight or obese.
Healthy carbs must be included in diet.Limit your intake of carbs during a single meal or snack. For a more filling lunch, pair a carbohydrate with lean protein and unsaturated fat.Eat a slice of whole grain bread with peanut butter or an egg white omelet with half a banana on the side in place of fruit juice with toast and jam.
Select whole grain carbs that are high in fiber and unprocessed (such as whole wheat bread instead of white bread). You still need to be mindful of how much you eat. Consume a diet low in cholesterol and saturated fat for heart health. Take no trans fats at all. Instead, eat foods high in healthful unsaturated fats (such as almonds, avocado, olive or canola oil, or fatty fish), but keep in mind that these foods are also high in calories.
Pick Your Carbs Wisely
Consume a variety of carbs, but watch what you consume and distribute them equally throughout the day. Recall that it\’s crucial to monitor your portions and avoid overindulging! Better options Non-starchy veggies (spinach, carrots, broccoli, green beans), beans, lentils, fruits, and whole grains (whole wheat bread, brown rice, whole grain pasta, quinoa, whole oats, bulgur).
Conclusion
To conclude this topic of discussion , it is said that until we don’t care about ourselves. Nothing good can come out. So I every aspect of life Health should be our first priority. If we follow these steps then it can be said that we can prevent ourselves from this disease in earlier stage.
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