Health One Family Medicine

How to Prevent Diabetes

Diabetes affects numerous individuals all over the world. If left untreated, this can lead to heart disease, kidney failure, blindness and other severe health conditions. However, before the diagnosis of diabetes, the levels of blood sugar are increased but not enough to cause diabetes. This stage is called prediabetes. According to research, more that 70% of individuals with prediabetes eventually develop diabetes. Fortunately, this is not inevitable and can be prevented. The following are the ways you can prevent diabetes and stay healthy:

Get Regular Exercise

Exercise not only helps in maintaining your weight and helping you stay fit, but it also helps in:

  • Lowering the blood sugar levels
  • Enhancing your insulin sensitivity which maintains the blood sugar levels within normal range

Research indicates that resistance training and aerobic exercise helps in controlling diabetes. The fitness program that incorporate both of these offer the best benefits.

Include More Fiber in Your Diet

Fiber offers the right nutrient you need to control your diabetes. It:

  • Decreases the diabetes risk by balancing your blood sugar level
  • Decreases any potential chances of a heart disease
  • Enhances weight loss by keeping you full

Include foods that are loaded with fiber like nuts, whole grains, beans, vegetables and fruits.

Opt for Whole Grains

Whole grains help in decreasing the risk of diabetes and maintains the level of blood sugar in your system. Make sure you check the ingredient list and ensure that the food is ‘whole’ grain.

Try Losing Weight

Being overweight can increase the risk of diabetes. Try losing extra weight gradually as it will enhance your overall health and reduce your chances of developing diabetes.  

Make Healthy Food Choices

It is important that you make healthier food choices in order to prevent diabetes and other health issues. Indulging in processed foods and junk foods can result in weight gain which may lead to diabetes. It is best to avoid fad diets as it prevents the body from getting essential nutrients it needs. Ensure you get the right amount of nutrients to maintain a healthy body.    

Get Regular Checkups

If you are 45 years old, or above, then you should ask your doctor if you need to get tested for diabetes. However, getting screened for blood glucose is highly recommended if:

  • You are 45 years or up and are overweight
  • You have a family history of diabetes
  • You are below the age of 45 but are overweight
  • You are young but have a family history and/or sedentary lifestyle

It is best to share whatever concerns or issues you have related to diabetes prevention with your primary care doctor. A checkup and consultation in order to prevent diabetes is important to keep it at bay. You are in complete control over many factors that may lead to diabetes. With proper awareness and necessary steps you can prevent diabetes successfully. If you are in prediabetes stage, this doesn’t mean you will get diabetes. View it as a motivator to take appropriate steps and make changes in your lifestyle to maintain a balance blood sugar level and increase your chance of preventing potential diabetes.