How To Prevent Diabetes From Creeping Up On You

There are serious health consequences emanating from diabetes, and the only weapon you have to reduce the damages it can cause is making sure that you’re taking all the preventative measures against this metabolic disorder. By simply adopting a healthy lifestyle, you can improve your chances of preventing type 2 diabetes by 90%.

Aside from poor food choices, there are other contributing factor to this health condition. These factors can increase your risk of developing diabetes and should be controlled no matter what. Below are uncontrollable risk factors that you need to look out for as soon as possible:

  • If you are Asian, African American or African-Caribbean – these ethnic groups are five times more likely to get diabetes compared to other races.
  • Having first or second degree relatives suffering from type 2 diabetes
  • If you have Polycystic ovarian syndrome (PCOS). This condition causes women to gain uncontrollable weight.
  • If you had gestational diabetes during a past pregnancy
  • If you have impaired glucose tolerance or impaired fasting glycemia

The abovementioned factors are red flags you need to take action on.

The steps to health and wellness can be difficult. But here are simple lifestyle choices you can start as early as today to prevent diabetes:

Watch Your Weight

Watch Your Weight

Maintaining a normal weight is an important approach to preventing diabetes. Excess weight or obesity is due to many reasons like overeating, impaired glucose tolerance, stress, and poor life choices.

If you are carrying excess fat, talk to your doctor right away to find out ways how to address this matter. Morbidly obese individuals should also seek medical attention and talk to their doctor about the options like weight loss surgeries and if it’s a need to undergo these procedures.

Stop Eating Sugars

Being particular on what you eat and paying attention to your food choices can significantly reduce the risk of diabetes. Sugar is the main culprit for this metabolic disorder. If you are suffering from poor insulin sensitivity, you’re basically adding layers of fat whenever you eat sugar and carbohydrates. Eating excess amounts of carbohydrates, even if you’re metabolism seems fine can still wreak havoc to your health in the long-term.

A 2001 study stated that 10% consumed calories by Canadians are equivalent to 60 grams or 12 teaspoons of sugar a day. This astounding amount is shocking, but the surplus of sugar is actually difficult to identify.

If your diet is composed of processed foods, each product contains different kinds of sugars. The terms sucrose, dextrose, fructose-enriched corn syrup, glucose-fructose, malt syrup and etc in the ingredient list are actually sugars in disguise. Stay away from them.

Food with high glycemic load also spices your glucose levels uncontrollably. What happens in your body during a sugar spike is your pancreas releases more insulin. Because your body thinks you have taken so much sugar, insulin production goes on hyperdrive and it ends up storing all the sugar in your body cells.

This is the reason why after eating meals with high glycemic index, you usually feel hungry after only 10 to 20 minutes. This kind of activity in your metabolism also affects your appetite control, causing you to crave more food
on a regular basis.

The only way to prevent dumping your body with all these sugars is to choose whole foods. Load up on low-carb vegetables. Stay away from tropical fruits as they contain more fructose. But berries are fine. Eat regularly at the same time each day to schedule your body’s metabolism properly.

Stop eating anything that’s sweet. Stay away from packaged foods that are already pre seasoned and pre flavored – these are foods that contain the most sugars, sodium and preservatives that can damage your body in the most negative way.

Ditch Salt and Use Spices for Flavor

Our body can only take 1/2 teaspoon of salt per day. More than that amount, it can already cause bloating and water retention which puts stress on your kidneys. Instead of using salt, flavor your food using different kinds of spices.

You can use chili powder or cayenne as these spices can help boost your metabolism and promote weight loss. Turmeric is a natural blood sugar level stabilizer and can therefore be used to reduce high blood glucose levels. You can choose to take it in supplement form if you wish to get a more potent dose. You just need to remember that the turmeric side effects and benefits will vary from one person to the other.

Black pepper, thyme, and Jamaican allspice are herbs that can also block glycation reactions. Cinnamon is also a great natural booster for your body’s glucose tolerance.

Choose Fat Wisely

Choose Fat Wisely

Dietary fat can also influence the development of diabetes. Certain saturated fats can promote inflammation and cause insulin resistance. Choosing healthy fats and oils like those found in nuts, olives, and fatty fish are noteworthy. These oils are rich in omega-3 – an essential fatty acid needed by the body to improve insulin response.

Squeeze Exercise Time Even Despite Having A Busy Schedule

Besides its role in fighting heart conditions, exercise is also essential in preventing diabetes. Since your muscles are the main organs involved in the absorption of glucose in your body, regular physical exercises can maintain proper muscular function and improve sensitivity to insulin.

This assures you have a more stabilized blood sugar level. Exercising regularly also improves blood pressure which is notable in preventing coronary diseases.

Always Plan Ahead

If you know that you are at risk of getting diabetes, you can probably imagine how it can affect your health and completely change your life. Daily planning is key to successfully maintain a good health.
If you’re already taking precautions, list down your goals and objectives for the day and plan out your activities – from the kind of meals you will be eating to the places you have to go to. It sounds tedious, but it’s effective.