9 Ways to Reduce Your Risks of Diabetes

reduce risk of diabetes

Diabetes, a condition where you have higher blood sugar levels than normal, can cause a lot of serious health problems such as stroke, heart disease, and other eye and foot conditions. It has become quite a common condition in recent years, and most people don’t even know that they have a higher risk of developing diabetes.

Several factors increase your risk of developing higher blood sugar levels than normal. The more risk factors are present in your and your lifestyle, the greater chances you will have for developing the condition. Fortunately, you can prevent that from happening through a couple of simple ways to reduce your risks of diabetes.

1. Cut Sugar from Your Diet

Since diabetes is a condition where you have higher blood sugar levels than normal, eating foods high in sugar can fast-track into developing the illness. You are what you eat. If you consume a lot of sugary foods, your body will break down such foods into molecules that your bloodstream absorbs.

With that, one of the best ways to reduce our risks of diabetes is to cut down on foods high in sugar.

2. Do Regular Exercises and Be More Active

Upping your physical activity is another excellent way to reduce the risk of developing diabetes later in life. Regular exercises help in boosting the insulin sensitivity of the cells in your body. Also, performing a lot of types of physical activities such as high-intensity interval training or aerobic exercises increases insulin secretion. It means that when you exercise more, your body will release more insulin, which can fight against the blood sugar in your system.

3. Lose Excess Weight

Being overweight highly impacts your risk of developing diabetes, especially type II diabetes, which is the more common type of the condition. That excess weight leads to a high amount of unhealthy cholesterol in your body, heart disease, stroke, high blood pressure, and more.

And while not every overweight person develops diabetes, the majority do. The main reason for that is the excess visceral fat in overweight or obese people causes insulin resistance and inflammation, which both increases the risks of developing diabetes.

In this case, losing more weight, especially in the abdominal area, will give you greater chances in preventing diabetes.

Make sure you have a good diet in place or take a good weight loss supplement like Ultra Omega Burn.

4. Drink a Lot of Water

Water is the most natural drink there is. Making water your primary beverage will help you avoid drinking sugary beverages such as punch and cola. An increase in the amount of water you drink will also lead to better insulin response, and in turn, improved control of the blood sugar levels.

So, instead of drinking other beverages, stick to water to reduce your risks of diabetes.

6. Follow a Low-Carb Diet and Avoid Refined Carbs

One of the things that you have to do when it comes to avoiding developing diabetes is to change your lifestyle, and that includes choosing what you eat. Carbohydrates, especially refined cards, are that kind of foods that the body breaks into small sugar molecules rapidly, which causes an increase in blood sugar.

So, if you want to reduce your risks of diabetes, you might want to change into a very low-carb diet. While this type of diet is primarily known for reducing weight, studies have shown that low-carb diets have significant benefits in terms of lowering blood sugar and increase insulin sensitivity.

If you limit the carbs you consume or eat carbs with a low GI, it’s less likely that your blood sugar levels will spike.

6. Quit Smoking

Smoking is a significant cause of a lot of health issues, such as different kinds of cancer, emphysema, and heart disease. Studies have also shown the correlation of smoking to type II diabetes, which increases the risks of people in developing diabetes later on. Quitting smoking has also been shown to reduce one’s risk of diabetes over time.

7. Get Plenty of Fiber in Your Diet

Plenty of fiber in your diet is advantageous when it comes to weight management and better gut health. Based on studies, fiber also does an incredible job in keeping the blood sugar levels and insulin levels low or normal.

There are two types of fiber, soluble and insoluble fiber. Soluble fibers absorb water, and it slows down the rate of absorption of food, which results in a more gradual increase in your blood sugar whenever you eat. Meanwhile, insoluble fiber doesn’t absorb water, and while how it works is not clear, studies have also shown that it aids in a reduced risk of diabetes.

Among the high-fiber foods, you can add in your diet includes pears, strawberries, avocado, apples, bananas, raspberries, beets, carrots, artichoke, broccoli, kidney beans, lentils, oats, chickpeas, popcorn, almonds, chia seeds, and dark chocolate.

8. Track Your Daily Food Intake

A low-carb diet is recommended for reducing the risks of developing diabetes. But aside from that, whether you follow that kind of diet or not, it is important to be mindful of the portion sizes of what you are eating. Especially if you are overweight or obese, you have to avoid eating large portions.

Consuming too much food is on sitting causes a high risk of an increase in blood sugar and your insulin levels, which in the long run, will cause diabetes. In that case, decreasing the portion sizes of foods can effectively help in preventing this response in your body.

9. Drink Coffee

While water should be your main beverage when trying to reduce risks of developing diabetes, drinking coffee also helps incredibly. The polyphenols, which are an antioxidant found in caffeinated drinks like coffee or teas, are believed to protect you against diabetes. According to studies, people with the highest coffee consumption show less risk of type II diabetes.

Rather than viewing the condition as unavoidable, it may even be helpful and a great motivator to look at the simple changes you can make in your lifestyle to avoid developing this condition. Avoiding stress is also essential in keeping your blood glucose levels normal. You can do that through exercises and activities or hobbies that help you relax and unwind.

The bottom line is, having a healthy lifestyle is an essential factor to eliminate to reduce your risks of diabetes.

 

References:

https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-type-2-diabetes

https://www.diabetes.org/diabetes-risk/prevention

https://www.healthline.com/nutrition/prevent-diabetes#section2

https://www.scripps.org/news_items/6397-things-you-can-do-now-to-prevent-diabetes-later

https://www.healthline.com/nutrition/22-high-fiber-foods#section23

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