Diabetes is becoming more and more common among people around the world. This disease can lead to serious health complications, such as heart disease, kidney failure, blindness, and many more. It is important to prevent and/or delay diabetes, if a person is pre-diabetic, because there is no cure for the disease.
How to Prevent Diabetes Naturally
• Maintain a healthy weight, as type 2 diabetes is more common in people who are overweight.
• Keep a low fat and low sugar meal plan. People who eat lots of sugar and fat have a higher tendency of being diagnosed with diabetes.
• Consume a high fiber diet, which will help prevent diabetes and also lower your blood glucose levels.
• Eat more vegetables and less meat.
Preventing Diabetes in Children
• Eating healthy food is an important factor in preventing diabetes. Many children tend to eat unhealthy snacks so it is important for parents to help their children develop a habit of eating healthy food.
• Exercise is another important factor. Parents should encourage and allow their children to participate in sports and exercise regularly.
• Maintaining a healthy weight is also helpful with preventing diabetes. Being overweight has become an issue for children who eat unhealthy snacks and foods. Make sure your children have a healthy body weight according to their height.
• If diabetes runs in the family, then parents should educate their children on this disease so they make an effort to prevent diabetes on their own.
• Living a healthy lifestyle together as a family is the best way to prevent and delay diabetes.
How to Prevent Diabetes During Pregnancy
During pregnancy, women are at risk of developing gestational diabetes. Women should also monitor their glucose levels during pregnancy to prevent diabetes.
• Maintain a healthy diet and make sure that you are gaining the right amount of weight.
• Eat a high fiber, low fat, and low sugar diet.
• Exercise regularly for about 30 minutes per day. Walking is the most suitable exercise for pregnant women.
• Eating smaller portions can also help prevent gestational diabetes.
• Avoid soda and drink more water. Water helps reduce the calorie count in the body and flushes out the toxins.
Preventing Diabetes through Your Diet
• Eat smaller portions and keep meat and fish servings to about the size of a deck of cards.
• Avoid fast food and processed foods.
• Remove junk food from your diet and other unhealthy snacks.
• Limit your sugar intake.
• Eat more non-starchy vegetables and fruits, such as spinach, carrots, and broccoli.
Other Tips to Help Prevent Diabetes
• Exercise for 30 minutes a day, for five days a week.
• Avoid alcohol and smoking.
• Get regular check ups with your physician.
• Lose weight if necessary to prevent obesity and diabetes.
• Keep your blood pressure, cholesterol, and triglyceride levels under control.
Making exercise as a part of your daily routine is the key factor to maintain controlled glucose levels.
How regular exercise can help people with diabetes?
Improves blood glucose control, reduces cardiovascular risk factors. Contribute to weight loss. Improves insulin sensitivity and assists in diminishing elevated blood glucose levels into the normal range for patients with type 2 diabetes. Make great improvements in A1C and fitness through high level of exercise intensity.
Physical activities advices
The American Diabetes Association (ADA) recommends that people with diabetes should be advised to perform all kinds of physical activities. In the meantime, people with type 2 diabetes should be suggested to perform resistance training if the patient has: No symptoms of retinopathy, neuropathy, or nephropathy; No cardiovascular problems such as angina, embolism, or aneurysm. No other condition that makes exercise inadvisable.
Frequency and type of exercise for diabetes
Guidance to ensure a safe exercise
Check your blood glucose level
Always test your blood glucose before and after exercising to prevent hypoglycemia, because it can occur during, immediately after or many hours after physical activity. If your levels are below 100 mg/dl (5.56 mmol/L) before exercise, have a snack and retest in 15 minutes.
Do not inject insulin before exercise
Doing exercise makes insulin injection metabolized faster, and also reduces your blood glucose level, posing a high risk for hypoglycemia.
Consume a right amount of carbohydrates to avoid hypoglycemia. Additionally, carbohydrate-based foods should be readily available during and after physical activity.
Always wear a medical identification tag or bracelet on your body when you are exercising, so if you lose consciousness, others will know how to help you.
Prepare for exercise
A standard recommendation from ADA is to warm-up for 5-10 min of aerobic activity (walking, cycling, etc.) at a low-intensity level and gently stretch for an additional 5-10 minutes. The cool-down should also last 5-10 minutes until heart rate has returned to pre-exercise levels.
Keep a log
Track your blood glucose level response to different activities and environments.
Asking your doctor’ advice
Although physical activity can improve your health, an excessive release of counter insulin hormones during physical activity may increase already high levels of glucose and ketone bodies. Always consult your physician before starting a new exercise plan or changing your exercise regimens.
Regular physical activity is key in preventing type 2 diabetes. Exercising helps burn calories and lose weight, more importantly, exercise can help your body responds to insulin and lower blood glucose since muscles use more glucose when they are working than resting. Exercising also helps improve blood circulation and reduce high blood pressure.
If you are pre-diabetic, it is recommended that you exercise for at least 30 minutes a day, five days a week. If you are not sure about what kind of exercise should do, you may ask your physician for advice. The American Diabetes Association recommends simple exercise choices, such as choosing the stairs over the elevator and parking farther away from your destination. Below are some suggestions for your consideration:
A loss of 10% of body weight can reduce the risk of developing diabetes. Try to keep your weight in a healthy range by focusing on permanent changes to your eating and exercise habits.
This information is a general guideline for people who are at risk of developing diabetes. Please visit your doctor, diabetes specialist or diabetes educator for more detailed suggestions.
Once diagnosed as pre-diabetic, you should start controlling your everyday meals right away. Choose fruits and vegetables with low glycerin over meat and carbohydrates, choosing a variety of foods rather than focusing on just a few. By planning your daily meals, you can create a diet that is actually healthy and diversified. The reference chart below shows what kind of food you should choose more often and what kind you should avoid eating too much of.
Since there is a high risk for pre-diabetic people to develop Type 2 diabetes, it is very important to change some of your eating habits.
Eating when you have a high risk of developing diabetes is more about keeping things balanced, watching out what you eat and paying attention to how your blood glucose responds after you eat certain foods.
This information is a general guideline for people who are at high risk of developing diabetes. Please visit your doctor, diabetes specialist or diabetes educator for more detailed suggestions.