The number of people with diabetes, especially type 2 diabetes, is increasing quickly over the world, that why we should say in someone who already has diabetes, exercise and a nutritionally balanced diet can greatly limit the effects of both types 1 and 2 diabetes on your body. Also stopping smoking is one of the best ways to help prevent the damaging effects of diabetes. If you smoke, quit smoking dramatically increases the risk of heart disease, particularly for people with diabetes.
Best Natural Ways To Prevent Diabetes
- Here are some ways to avoid getting diabetes:
1. Eat Your Breakfast
skipping breakfast just once a week was associated with a 6 percent increased diabetes risk. Subjects who skipped breakfast four to five days a week saw a 55 percent elevated diabetes risk. They don’t call it the most important meal of the day for nothing.
2. Control Your Weight
Losing your weight and controlling it is necessary for preventing diabetes. It is extremely important if your weight is above the healthy-weight range. It is proven that losing about 7 to 10 percent of current weight will cut the opportunity of developing diabetes in half.
3. Eat Healthy Foods
Healthy foods are low-calorie foods, and more importantly, is low in saturated fat. These foods can cause the growth of fat in the body that are not good for your blood. Research shows that daily fat intake should not exceed 30% of the caloric intake.
4. Drink Water
Drinking more water helps you remain hydrated while staying calorie-free. Water helps flush out toxins from the body, and it helps to remove waste from the body through urine and sweat. If you replace water with other beverages, your risk of developing diabetes increases because colas and other juices are artificially sweetened and contain loads of sugar.
5. Quit smoking
Smoking will increase the risk of suffering diabetes. Once you have diabetes, smoking will make your condition even worse. It also can raise the blood-glucose levels, constrict your blood vessels, and lead inflammation.
6. Drink Coffee
Those who drInk at least four cups of coffee per day had a 50 percent lower risk of developing type 2 diabetes. That’s because coffee contains compounds that inhibit hIAPP, a substance that can lead to the onset of type 2 diabetes.
7. Work Out Regularly
Exercise increases the insulin sensitivity of your cells. So when you exercise, less insulin is required to keep your blood sugar levels under control. also betters insulin sensitivity, and it sharply improves glycaemic control in the body. This drastically reduces the risk of becoming diabetic.
8. Eat more Fiber
A diet rich in fiber can lower blood sugar and insulin levels in people with an increased risk of diabetes.
9. Optimise Your Vitamin D Levels
Vitamin D is known to have a direct effect on blood sugar control. People with low vitamin D levels are more prone to contracting diabetes.
10. Get Enough Sleep
Sleeping less than 6 hours per night will lead to the increased risk of diabetes, when you are lacking of sleep, then appetite-regulating hormones will go a bit haywire. Also, this can cause spikes in the hormone cortisol that might raise the insulin levels and cause blood sugar imbalances. Get 6, preferably 7 or more hours of sleep for recovery time for the nerves and all other systems to settle and rest