It's never too late to start making changes to your lifestyle, which could be a significant step toward diabetes prevention. Making a few little lifestyle adjustments today may help you prevent potential major health issues associated with diabetes, such as damage to your nerves, kidneys, and heart. Starting is never too late.
1. Reduce excess weight
Obesity lowers the risk of developing diabetes. People in one significant trial who lost roughly 7% of their body weight by dietary and exercise improvements saw a nearly 60% reduction in their chance of acquiring diabetes.
To stop the disease from progressing, the American Diabetes Association advises prediabetic individuals to lose between 7% and 10% of their body weight. Greater advantages will result from further weight loss.
Based on your current body weight, choose a weight loss target. Discuss attainable short-term objectives and expectations with your doctor, such as shedding 1 to 2 pounds per week.
2. Increase physical activity
Regular exercise has a variety of advantages. Exercise benefits include:
- Reduce weight
- Reduce your sugar levels.
- Increasing your sensitivity to insulin will help you maintain a normal range for your blood sugar.
- Practice aerobic activity each week, which should include at least 30 minutes of brisk walking, swimming, bicycling, or running.
Limited inactivity. Long periods of inactivity, such working at a computer, can be broken up to assist manage blood sugar levels. Every 30 minutes, spend a few minutes standing up, moving around, or engaging in some light exercise.
3. Consume wholesome plant foods
Plants supply your food with vitamins, minerals, and carbs. Sugars, starches, and fiber are all types of carbohydrates. These are the sources of energy for your body. Roughage and bulk are other terms for dietary fiber, which is the portion of plant foods that your body cannot digest or absorb.
Foods high in fiber encourage weight loss and reduce the incidence of diabetes. Consume a range of wholesome, high-fiber foods, such as:
- fruits from trees, such as tomatoes and other berries.
- Non-starchy vegetables include broccoli, cauliflower, and leafy greens.
- Beans, chickpeas, lentils and oats.
Among the advantages of fiber are:
- Reducing blood sugar levels and slowed sugar absorption preventing the digestion of dietary cholesterol and lipids.
4. Consume good fats
Your diet should contain a range of foods with unsaturated fats, also referred to as "good fats," .
Unsaturated fats – support a healthy triglyceride level in the blood as well as heart and vascular health. Good fat sources include:
- Oils from canola, olive, sunflower, cottonseed.
- Almonds, peanuts, flaxseed, and pumpkin seeds are a few examples of nuts and seeds.
- Salmon, mackerel, sardines, tuna, and cod are examples of fatty fish.
As a conclusion , tell your doctor about your worries regarding diabetes prevention. They will be grateful for your efforts to prevent diabetes.