As we know, diabetes is one of the most prevalent and chronic diseases of our time. In Part 1, we explored 12 essential things to prevent, fight and live a healthy lifestyle from diabetes. In it, we saw that just being aware is not enough, but action and management are also necessary. In this part, we will look at some more essential things to prevent diabetes and how to adopt a healthy lifestyle. Which will not only prevent diabetes but also improve your overall health.

1. Stop Smoking

Smoking is a major risk factor for diabetes. But quitting smoking can save you from diabetes, which is often overlooked. As we’ll see, smoking increases the risk of type 2 diabetes by affecting insulin resistance. Insulin is a hormone that helps control blood sugar levels, and smoking can make your body less responsive to this important hormone. This increases blood sugar levels, which puts you at a higher risk of developing diabetes over time.

Cigarette smoke contains chemicals that can damage blood vessels and reduce blood flow to vital organs, including the pancreas, which produces insulin in the body, which helps control blood sugar levels. Cigarette smoke reduces the pancreas’ ability to function properly. Smoking also increases the risk of cardiovascular disease, especially in people with diabetes.

If you currently smoke, quitting smoking can reduce your risk of developing diabetes. Although quitting smoking can be challenging, it is an important goal to achieve in order to maintain good health. It is important to seek the advice and guidance of a doctor. Your doctor’s guidance, along with any medications and therapies they recommend, will help you achieve your goals.

2. Eat More Fiber Rich Food

The most effective way to prevent and manage diabetes is to make changes to your daily diet. A fiber-rich diet helps keep blood sugar levels under control, so it is important to increase your fiber intake, such as fruits, dried fruits, whole grains, and vegetables. Fiber, especially soluble fiber, helps slow the absorption of sugar into the bloodstream, which prevents blood sugar spikes. Fiber also helps improve insulin sensitivity, which makes your body more responsive to insulin.

Fiber also helps your digestive health. It is important to get at least 20 to 30 grams of fiber per day, but try to get fiber from a variety of sources to ensure a balanced intake of different types of fiber.

3. Maintain a Healthy Weight

Excessive body weight, especially belly fat, is a significant risk factor for developing type 2 diabetes. Being overweight can lead to insulin resistance, when your body’s cells become less responsive to insulin. This condition makes it harder for glucose (sugar) to enter your cells, which raises blood sugar levels. Losing body fat, especially belly fat, and losing weight significantly reduces your risk of developing diabetes.

You don’t need to make drastic changes to your weight management routine; you can still achieve your goals by making small changes to your daily diet and exercise routine. Losing even 5-10% of your body weight can make a significant difference in reducing your risk. This reduces your risk of diabetes, while maintaining a healthy weight, reducing your risk of heart disease, stroke, and other diseases.

4. Regular Physical Activity

Regular physical activity is the most effective way to prevent diabetes. Exercise helps your body use insulin more effectively, which lowers your blood sugar levels and improves overall blood glucose control. Regular physical exercise and physical activity help maintain weight control, which reduces stress and helps maintain a good mood.

According to the American Diabetes Association, a person should do at least 150 minutes of moderate aerobic activity each week. If you are not used to exercising, start slowly and gradually increase the intensity and duration of your workouts. Even small physical activities, such as taking the stairs instead of the elevator or walking after meals, can have a positive impact on your health.

5. Choose Healthy Fats

Not all fats are created equal in the body, so fats are categorized. Some types of fats, such as trans fats and saturated fats, can raise your cholesterol levels, increase inflammation, and increase insulin resistance. On the other hand, unsaturated fats can help improve blood sugar control and reduce the risk of heart disease.

Choose foods that include unsaturated fats in your diet, such as olive oil, avocado, nuts, seeds, and fatty fish like, salmon and mackerel, to help improve your overall heart health.

Avoid foods that contain trans fats, such as many processed snacks, baked foods, and fast food. Also, limit your intake of saturated fats, which are found in butter and full-fat dairy products. Instead, aim for a balanced diet that includes heart-healthy fats and lean protein sources.

6. Eat Less Salt

Consuming too much salt can increase your risk of diabetes. High sodium levels can lead to high blood pressure, which is a common problem in people with diabetes. High blood pressure can damage blood vessels, increasing the risk of heart disease, kidney disease, and stroke. As a result, high blood pressure can impair the function of the kidneys, which work to filter the blood and balance blood sugar levels.

Highly processed or packaged foods are often high in salt. Avoid these foods to reduce your sodium intake. Instead, include fresh vegetables in your diet. When possible, try to season your meals with healthy options like herbs, spices, and lemon or vinegar.

7. Choose Healthy Snacks

We usually don’t think much about our snack choices. Snacks are what we like and enjoy. But if we choose snacks wisely, they can be a healthy part of our health. Choose nutritious, low-glycemic snacks. (The glycemic index measures the effect of a food on blood sugar levels.) This will help keep blood sugar levels stable. This can reduce your risk of diabetes.

You can choose fresh fruits, vegetables, nuts, and whole grains as an alternative to processed foods. These foods are high in fiber and protein, which can help keep you full and help keep your blood sugar levels balanced. If possible, avoid sugary foods like candy, cookies, and cake, as they can quickly spike your blood glucose levels.

8. Drink Alcohol Sensibly

Excessive alcohol consumption can lead to the development of diabetes, as alcohol consumption is likely to increase the risk of both high blood sugar levels and insulin resistance. Moderate drinking means no more than one drink per day for women and two drinks per day for men. Moderate drinking does not significantly affect your blood sugar, but it is still important to understand how alcohol affects your health.

To keep blood sugar under control, you should avoid drinking sugary drinks and cocktails. Which can promote a spike in blood sugar. If you choose to drink, choose healthier options such as light beer, dry wine, or spirits mixed with sugar-free beverages.

9. Eat Whole Grain and Cereals

In today’s fast-paced world, we often opt for fast food or quick-fix foods like white bread, pasta, etc. But these foods contain refined carbohydrates that can spike your blood sugar levels, which can increase your risk of diabetes over time. Choose whole grain options to make a healthy diet choice. Whole grains like oats, quinoa, brown rice, and whole wheat are high in fiber and nutrients.

When buying grains, look for products that are made with whole grains to ensure you’re getting the full nutritional benefits. This is because whole grains also contain antioxidants and other compounds that help improve heart health.

10. Talk to Your Doctor

You may not be able to fight diabetes alone. You need to have regular check-ups with your provider to get a proper understanding of your condition and find solutions to the problem. If there is a genetic background of diabetes in your family, then you and your family need to take special care and check your sugar levels regularly. This will help you stay one step ahead of diabetes.

In these situations, your doctor can provide you with appropriate guidance and help you make the right lifestyle changes. They can also suggest medication options for you in difficult situations. It is important to always discuss your health and diabetes status with them. This way, you can be alerted before a difficult situation arises and avoid potential risks.

Conclusion

As we have seen, diabetes is a preventable condition and we can reduce its risk by making the right lifestyle changes. Regular exercise, walking, following a healthy diet, not smoking, controlling weight and getting regular check-ups. Some things you need to do is reduce your intake of processed foods, sugary foods, salt and alcohol.

Your health is in your hands. So, start today before it’s too late. By making small, sustainable changes, not big ones, you can avoid the harmful effects of diabetes and enjoy a healthy, happy life.