Diabetes is the most common illness affecting people aged 45 to 64. And because of today’s unhealthy lifestyles, it is also presenting in more young adults and even children. There are various reasons people contract diabetes. It can be either due to a long family history of diabetes or a sedentary lifestyle, or sometimes both.
Diabetes inhibits the body from producing insulin or absorbing and utilizing it fully. This results in glucose staying in your blood. Too much sugar in your blood can cause complications in your eyes, kidneys and nerves.
Diabetes is a serious illness and requires almost a lifetime of medication. Some people in Provo, Utah use insulin pumps to manage their blood sugar levels. Here are some ways you can prevent getting diabetes.
Know your family history
Being knowledgeable about the disease can help you manage diabetes at an earlier time. Check your family history to see if you have relatives who have had diabetes.
If you are more aware of the situation, you can manage your food intake and physical activities better. Early medication could also prevent pre-diabetes from becoming full-blown Type 2 Diabetes.
Stay away from sweet, salty and fatty food
Eating healthy is always the key to preventing any serious disease. Following a nutrition plan is helpful to prevent diabetes. For people who are at risk of contracting the disease, it is better to stay away from high-carb food, sweets and soda.
Diabetes is not just about sweets, though. Fatty foods, especially those containing saturated trans fats, could cause your body to be insulin resistant. It is also not advisable to eat processed foods. Avoid fast food fare as much as you can. It is still best to cook your own food and eat more fruits and vegetables.
People who are overweight are also prone to diabetes. Extra fat cells, especially around the abdomen, could make the body resistant to the hormone insulin. Regular exercise can help you manage your weight better and achieve a normal body mass index (BMI). Physical activities also help in reducing glucose level and improving blood pressure and cholesterol.
Control your vices
For people who are smoking, try to quit while you are ahead. Smokers are 50% more likely to develop diabetes than non-smokers. Heavy smokers are even more at risk not only for diabetes but also for heart problems and other possible complications.
Control and lessen the intake of alcohol, as well. Alcohol often leads to weight gain and may eventually cause an increase in blood pressure and triglyceride levels.
Eat plenty of fiber and whole grains
Fiber is beneficial to weight management and good for gut health. It helps improve the body’s ability to manage blood sugar and also lower the risk of heart disease. Foods high in fiber include fruits, vegetables and nuts. Whole grains also help prevent diabetes. Make sure that your bread, pasta and cereals are made from whole grain.
As much as people want to prevent acquiring diabetes, some people are predisposed to developing the disease. Due to strong genetic malfunction, even with a healthy lifestyle, sugar levels tend to be too high or too low. But keep in mind that diabetes is still a manageable condition. More importantly, it is preventable.