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Preventing diabetes is a critical health goal for millions of individuals worldwide. With the prevalence of diabetes on the rise, understanding how to reduce the risk of this chronic condition has become paramount. According to a study conducted by WHO, 16 lakh people worldwide died of diabetes in the year 2019. This number of deaths is expected to rise further to 59.2 crores by 2035. So, preventing this deadly disease is the need of the hour. In this blog, we will explore the question of how to prevent diabetes. We will reveal some effective strategies and lifestyle changes that will help you in your quest to prevent diabetes and maintain optimal health. From dietary choices to physical activity and even stress management, we will delve into various aspects of prevention to empower you with the knowledge and tools needed for a healthier, diabetes-free future.
What is Type 2 Diabetes?
Type 2 diabetes is a top lifestyle disorder that affects millions worldwide. In type 2 diabetes, your sugar levels shoot up and go beyond the safe range. This happens primarily because of two reasons. Either your pancreas does not secrete adequate insulin in your body. Or the insulin resistance has risen, which is not letting insulin regulate blood sugar. In diagnosis terms, if your fasting blood sugar is 126 mg/dL and higher, then you have diabetes. Another blood test is the postprandial blood sugar test. It is done after 2 hours of eating. In postprandial, if the blood sugar is above 180 mg/dL, then you have diabetes. Wondering how to prevent sugar diabetes? Keep reading to find the answer.
Who Has a Greater Chance of getting Diabetes?
Many individuals in India are at a greater risk of having diabetes. So, before knowing how to curb diabetes or how to stop diabetes, let us understand who is at the higher risk of having it. People with the following conditions are at increased risk:
- Overweight and obese individuals
- 45 years and above
- Family with a history of diabetes
- In prediabetic individuals, the prediabetes stage is just before diabetes. The sugar levels in this state already exceed the normal levels and are just below the diabetic range
- High BP (Blood pressure)
- The increased amount of triglycerides and low HDL cholesterol
- Sedentary lifestyle
- Depression
- Persons with heart ailments
- History of diabetes during pregnancy
- Being African-American, Indo-American, Asian American, Latino, Pacific Islander, Hawaiian
- Persons with PCOS (Polycystic ovary syndrome)
- Smoking and Alcohol Habits
- Persons with acanthosis nigricans (skin blackening and thickening)
Read More: What Are The Problems Caused By High Triglycerides?
How Can We Prevent Diabetes?
Now, we are about to answer the big question: how to prevent diabetes disease? To answer this question, the main thing is to switch to a healthy lifestyle. You will have to leave your present sedentary lifestyle. Making these changes will definitely prevent and delay the onset of diabetes. On how to reduce diabetes, the following are the steps you can adopt:
1. Maintain a Healthy Anti Diabetes Diet
When you think about how we can prevent sugar diabetes, the best way to do it is by following an anti diabetes diet. An anti diabetes diet means maintaining a calorie count and eating diabetes-friendly foods. Avoid foods that can bring an abrupt rise in sugar levels, like simple carbs and sugar foods. Diabetes prevention diet tips:
- Eat a balanced diet with plenty of low-GI fruits, veggies, and whole grains.
- Limit sugar and refined carbs.
- Control portion sizes and avoid overeating.
2. Exercise Regularly
Another answer to the question of how to lessen diabetes is exercise and workout. Start engaging in muscle-building and strength workout sessions as preventive measures of diabetes.
- Aim for at least 150 minutes of moderate-intensity exercise per week.
- Incorporate both aerobic and muscle training exercises.
- Building muscles will help you better in blood sugar management.
3. Maintain a Healthy Weight
Maintaining a body weight in accordance with BMI is essential and one of the top preventive measures of diabetes. If someone is overweight, reducing even 5% to 10% of the body weight dramatically reduces the risk of diabetes.
4. Monitor Blood Sugar
If you’re at risk, monitor your blood sugar levels regularly. So, the answer to how to lower the risk of diabetes includes constantly monitoring your blood sugar. The monitoring has to be made strict if you spot an upward trend in your sugar levels.
5. Avoid Smoking and Excessive Alcohol
Another answer to how to prevent type 2 diabetes is not smoking and drinking. Smoking boosts insulin resistance in your body, and alcohol increases blood sugar. People who smoke are 30% to 40% more prone to having diabetes than non-smokers.
6. Manage Stress
Stress management is another answer for how to reduce type 2 diabetes. Stress-minimizing techniques, such as meditation or yoga, can definitely help.
7. Quality Sleep
Generally, one should have 7-9 hours of sleep per night. A regular undisturbed sleeping pattern can also help you to stop type 2 diabetes. Taking sleep in parts and sleeping less than the recommended hours is regarded as a poor sleep schedule. And can heighten your chances of having diabetes.
8. Regular Check-ups
Visit your trusted diabetologist for regular check-ups and diabetes screenings.
Following these steps will provide all answers to the question of how to stop diabetes before it starts. Along with this, stay in touch with your doctor and follow their advice.
How Can We Reduce Diabetes When Diagnosed?
Diabetes can be reduced even after you have been diagnosed with it. Leave all your sedentary lifestyle and, with high motivation, take the above steps. Now, as you already have diabetes, the steps will be a bit stricter. Follow these preventive measures of diabetes by undertaking all the lifestyle changes. Following these religiously will definitely help you reduce and control diabetes.
How To Prevent Diabetes With Family History?
When you have a family history of diabetes, you need to stay extra cautious. If your age is 40 years or higher, you already are at an increased risk of getting diabetes. Therefore, you will have to monitor your blood sugar trends, both fasting and postprandial. Follow the above lifestyle modifications judiciously and stay in touch with your doctor. Although you have a family history, this doesn’t mean you will compulsorily have diabetes.
Read More: How Intermittent Fasting Helps in Diabetes?
FAQs(Frequently Asked Questions)
Lack of sleep doesn’t directly cause diabetes but increases the risk of type 2 diabetes due to insulin resistance, weight gain, and poor blood sugar control in individuals with diabetes. Prioritizing 7-9 hours of quality sleep, maintaining a regular sleep pattern, and creating a sleep-friendly environment are important steps in preventing and managing diabetes.
Yes, stress and hypertension can cause diabetes. Therefore, keeping your stress and tension levels in check is important. Practice stress management techniques like yoga, meditation, etc.
When you are detected as a prediabetic, you can reverse your condition and prevent diabetes. You need to make a few lifestyle alterations, like following a well-balanced diet and engaging yourself in muscle building. Also, you can follow the above-stated steps too. Following all this will definitely help you prevent diabetes from prediabetes.
There is not much you can do for type 1 diabetes. If you have a family history of type 1 diabetes or other risk factors, it’s essential to stay informed about the latest research and consult with your diabetologist for guidance on managing risk. Early detection and management of symptoms are important for patients at elevated risk of type 1 diabetes.
Preventing gestational diabetes involves maintaining a healthy lifestyle during pregnancy. Here are some tips:
1. Eat a balanced diet
2. Engage in regular, moderate-intensity exercises.
3. Maintain a healthy body weight before and during pregnancy.
4. Monitor Blood Sugar: Follow your doctor’s recommendations for blood sugar monitoring.
5. Gestational Diabetes Screening: Attend prenatal appointments and undergo gestational diabetes screenings as recommended.
6. Medication if Needed: If your blood sugar levels remain high despite lifestyle changes, your doctor may prescribe medication.
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