Diabetes is a chronic disease that latches on to the patients for the rest of their lives. About 27 million people in the U.S. suffer from diabetes and this disease is observed in people from all age groups. It is a serious health condition that should be managed efficiently to maintain good health, because so far there has been no cure for this disease.
People who suffer from diabetes are usually put on medications that reduce blood sugar levels and keep them within normal range. However, there are also natural ways of preventing and managing diabetes. By adopting simple lifestyle and healthy diet, and by understanding its risk factors you can easily manage the risks. Common risk factors include increased weight, blood pressure, cholesterol and triglyceride (blood fat) levels.
This article discusses some very simple and easy tips that can help people reduce the risk of type 2 diabetes. These techniques not only help the diabetics manage their health more efficiently but in some cases may even help in prevention of development of this disease.
- Understanding the Early Signs of Diabetes
This is particularly important for healthy people who don’t want to suffer from this life threatening ailment.
Some early signs of diabetes can be easily missed if you aren’t paying attention, especially if you live a stressful life wherein these symptoms can seem to be “normal”. However, if you are at risk to diabetes type 2, don’t ignore early signs like headaches, frequent yeast infections, UTIs as well as excessive thirst, hunger and urination. Early symptoms of diabetes in women and men can differ slightly, so it’s best checking out your specific symptoms.
You should not ignore the early symptoms of diabetes and if you think you are experiencing some signs, you must seek medical attention without any delay.
- Adopting the Right Diet
Low Carb-High Fat diet can significantly help prevent and even reverse diabetes. By eating more of high-quality healthy fats like grass-fed butter, coconut oil, and extra-virgin olive oil, you can feel satiated with a smaller amount of food. Additionally, LCHF diet proposes that you eat a minimal quantity of carbohydrates (best sources being fruits, vegetables, and quinoa) and consume a moderate amount of proteins to get your daily requirement of calories. The LCHF diet eliminates all sugar and refined starches from your diet, hence keeping blood sugar levels stable.
- Maintain Weight and Try to Shed Excess Pounds
Weight gain in itself is an unhealthy condition because being overweight or obese naturally affect the normal function of your organ systems. This consequently brings about negative effects on one’s health leading to a number of diseases and impairments. One such obesity related health condition is diabetes. If you want to prevent diabetes or manage your diabetes you must control your weight and try to maintain a normal healthy BMI with the help of healthy eating and exercise. Scientific research confirms that losing weight increases insulin sensitivity, hence facilitating type 2 diabetes prevention.
You should try your best not to put on weight on your midsection. We specifically mention waistline because carrying excess waist around your stomach increases risk to Diabetes Type 2.
- Exercise Regularly
The connection between exercise and Type 2 diabetes prevention is deeper than you imagine, as a fit and healthy body is rarely prone to diseases like diabetes. Exercising helps the insulin work more effectively, lowers your blood pressure and reduces the risk of heart disease. Both, people who want to keep diabetes at bay as well as those individuals already suffering from diabetes must get serious about regular workouts.
Research has repeatedly shown that 30 minutes per day of moderate or high-level physical activity is an effective and safe way to prevent Type 2 diabetes. Yoga and meditation have a positive effect on the parasympathetic nervous system and helps the body deal with stress and inflammation better. Regular yoga practice may also provide protection against diabetes and cardiovascular diseases. Many yoga asanas contract specific abdominal muscles to stimulate the pancreas, increasing blood and oxygen supply. As a result, the pancreatic cells are flushed with nutrients and fresh blood flow, hence improving the organ’s ability to produce insulin.
- Get a Good Night Sleep
To prevent diabetes or the occasional blood glucose spikes, aim for 7 to 8 hours of restful sleep every night. Sleep deprivation increases risk for glucose intolerance and insulin resistance, according to studies. Sleep deprivation is deeply linked to diabetes as it may alter the sympathetic nervous system the body’s stress-control center and hormonal balances, all of which affects glucose regulation.
- Limit Tobacco Smoking and Alcohol Consumption
Smoking cigarettes and alcohol consumption can take a toll on one’s healthy life. The two can cause serious harm to our health and therefore must be avoided. Diabetics must especially stay away from both, cigarettes and alcohol as it can further deteriorate their condition making it difficult to manage diabetes. According to several scientific studies, smokers are more likely to develop diabetes type 2 when compared to non-smokers, and heavy smokers have an even higher risk.
Similarly, moderate consumption of alcohol can be associated with a decreased risk of diabetes and heart disease, according to research. People who want to stay healthy and prevent diabetes should also think about giving up the habit of smoking and alcohol consumption.
- Incorporate Dietary Supplements in Daily Diet
The right dietary supplements increase your intake of nutrients that support your body’s ability to use insulin and can help keep your blood sugar stable. We recommend Vitamin B Complex, Vitamin D3, Magnesium, Cinnamon, Chromium, ALA, Berberine and Pomegranate Extract.
Diabetic Revelation, Vedda Blood Sugar Remedy, Invokana and Diabazole are some of the famous supplements and fitness programs that aid in the prevention of diabetes and assisting the diabetics to improve their condition.
However, if you don’t want to take dietary supplements, ensure that you add the diabetic super-foods into your daily diet for prevention. The diabetic superfoods include Non-starchy vegetables, non-fat or low-fat plain milk and yogurt, tomatoes, blueberries and other berries, oranges and other citrus fruits, wild salmon and other with omega-3 fatty acid fish, walnuts, flaxseeds, and other nuts/seeds, beans and legumes.
Changing the Habits Of A Lifetime Isn’t Easy, But It’s Worth The Effort!!!
As you can see, the key to effective Type 2 Diabetes prevention lies in living a healthy lifestyle. It even helps the people suffering from diabetes to better manage their condition and improve their health. Moreover, as you age, it’s a good idea to regularly check your blood glucose, blood pressure and blood cholesterol levels to rule out any concerns.