We can prevent diabetes. And that is a reassuring fact many fail to grasp either because they don’t know it or simply because they don’t want to make important lifestyle changes necessary to prevent the disease. Learning about this subtle but deadly metabolic disorder and understanding how it undermines your health is the first but often overlooked step towards identifying effective measures against diabetes assault. Here are the top preventive actions you can take to effectively combat diabetes in any of its forms.
Reduce sugar intake. Because diabetes is basically a problem of glucose metabolism, reducing your intake of foods with high sugar content is an imperative step to prevent diabetes. Avoid consumption of refined carbohydrates like those found in white bread, pastries, processed juices and soft drinks, instead start becoming conscious of the effect of certain foods on your blood sugar. Stay away from high glycemic foods or that which could create a spike in blood glucose levels.
Eat a high fiber diet. Plan your meals everyday to include at least 70 percent of complex carbohydrates with about 35 grams of fiber. Most vegetables with exception of carrots and potatoes which are starchy, legumes, oat, seed husks like psyllium, nuts and apple are good sources of fiber. Many studies point out that eating fiber daily could lead to a significant decrease in blood sugar.
Lose weight. Many of those who have diabetes also have weight problems. Indeed, obesity is considered a major contributor to the development of the disease. Losing weight can help in alleviating the symptoms associated with the disease such as fatigue, nausea and anxiety attacks.
Get physically active. An active lifestyle brings a lot of health benefits and exercising regularly can definitely prevent diabetes. Recent clinical studies showed that those who engage in even simple physical activities such as walking cut their risk of developing diabetes by a whopping 50%. Exercise is naturally effective in bringing down your blood sugar levels since your body is forced to burn glucose for energy and its glucose-lowering effects could even extend to few more hours after an exercise activity.