If you think you might be a potential candidate for diabetes, or if your family medical history involves diabetes, then it’s not too late for you to start. Step up to a healthier way of living by changing your lifestyle. You’ll be surprised how doing such easy and simple things could be a big step toward diabetes prevention.Type 2 diabetes, the most common type of the disease, can certainly be prevented. It’s essential to prioritise diabetes prevention especially if you’re at a bigger risk of getting diabetes, considering factors such as being overweight or having a family history of the disease.Preventing yourself from getting diabetes is actually easy— healthy diet and exercise may sound cliché, but those are the first crucial steps. Doing these few simple changes will not only prevent diabetes, but you can also avoid other serious health complications such as nerve, kidney, and heart failure.Below are the American Diabetes Association’s tips on diabetes prevention:
Be more physically active.
Getting yourself become more physically active can give you great benefits such as:
Lowers blood sugar level
Boosts insulin sensitivity — to keep your blood sugar within a normal range
Research shows that fitness programs such as resistance training and aerobics can help control diabetes
Increase your fibre intake.
You’ve probably heard about the many benefits of a high fibre diet, and if not, here are the ways fibre can do good to your body:
Improves blood sugar control
Can slow absorption of sugar
Lowers heart disease risks
Helps in weight loss by making you feel full for a longer time
Make sure to consume high fibre food including fruits, vegetables, beans, whole grains, and nuts.
Opt for whole grains.
How does consuming whole grains help in reducing your risks of getting diabetes? Whole grains help maintain your blood sugar levels. It’s recommended to make at least half of your grains into whole ones. There are many whole grain products available, just check for the word “whole” on the package and the ingredient list.
Shed some pounds.
Being overweight increases the risks of diabetes. Every pound you lose can do good to your health. In one study, participants who had a modest weight loss — losing around 7 percent of initial body weight— and regularly worked out had reduced the risk of diabetes by almost 60 percent!
Skip diet fads and go for the healthier options.
There are many diet fads such as low-carb may help you lose weight, but their capacity to prevent diabetes isn’t known, nor are the long-term effects. Excluding or strictly limiting a specific food group means that you’re also giving up on particular essential nutrients. Instead of doing diet fads, it’s better and safer to control portion of your food consumption.When should you see a doctor?If you’re older than age 45 with a normal weight, consult with your doctor if diabetes testing is suitable for you. The American Diabetes Association recommends blood glucose screening if:
You’re age 45 or older and overweight
You’re younger than age 45 and overweight, with one or more additional risk factors— such as a sedentary lifestyle or a family history of diabetes
Feel free to express your concerns regarding diabetes prevention with your doctor. The doctor can also provide more diabetes prevention tips based on your medical history or other risk factors.Visit hospitals or medical centers in Sharjah today.
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