Things to do that can prevent you from getting diabetes till you d!e
Today, more than 90 million people have diabetes. The number is expected to increase by 25% by 2024. If you also have been diagnosed with type 2 diabetes then you are likely to be scared about it and what it will mean for your future. But fret not! There are things you can do that can prevent the onset of diabetes till you die. Many people believe that once you’re diagnosed with diabetes, there isn’t much you can do to prevent it from getting worse or getting out of control again. And while this is mostly true, it doesn’t mean there aren’t small things we can do every day to help ourselves stay healthy too. If you have not been informed about the risk factors associated with developing type 2 diabetes, here are some facts that will help you understand why the condition develops and how early intervention and lifestyle changes might keep the risk of getting type 2 diabetes low:
Eat well and move frequently
Many people know that diabetes can be prevented by eating well, controlling your weight and moving frequently, but what does eating well mean exactly? Eating well is about healthy foods that are rich in nutrients and fibre. You can have healthy carbs like whole grains, legumes and non-starchy vegetables. You can also include protein rich foods like fish, poultry, beans, soy products and eggs. Fats are important for our health too but make sure they are unsaturated and Omega-3 fatty acids are great for our heart health. Healthy fats include olive oil, canola oil, nuts and seeds. It is also a good idea to drink water as an ingredient in many drinks. It can help you stay hydrated and drink less sugar. A diet rich in fruits and vegetables is best for preventing type 2 diabetes.
Don’t smoke or eat a lot of sugar
Another great preventative tactic is to not smoke and to avoid eating too much sugar. Sugar is a component of many foods, but is also added to tobacco products like cigarettes, cigars, pipes and hookahs. Too much sugar can lead to obesity, high blood pressure and obesity-related diseases like diabetes. It is also important to avoid excessive fructose consumption due to studies that show it to be more harmful than regular glucose. Excess fructose consumption leads to a condition called “ metabolic syndrome ” which leads to weight gain, heart disease and stroke.
Stay away from certain chemicals
Many of the chemicals used in the food industry are not good for our health. PCBs, DDT and other endocrine disruptors are examples. These chemicals can cause diabetes. Other chemicals that are bad for our health include pesticides, herbicides, and industrial solvents. These can cause damage to our organs and cause diabetes. Of course, it is important to follow the rules and regulations set by the government when deciding what chemicals are okay to use. It is also a good idea to consider eating organic foods since they are often naturally pesticide- and herbicide-free.
Keep your weight in check
If you are not overweight to begin with, there is less of a chance that you will develop diabetes. But if you are overweight, losing 5-10% of your weight can have a significant impact on the risk of developing type 2 diabetes. It is also important to maintain a healthy diet. Choose foods that are rich in fibre, protein and vitamins. Also remember to drink water to stay hydrated and keep your blood sugar levels under control.
Shower regularly to prevent skin problems
If you have diabetes, it is important to take care of your skin. Regularly washing your skin with a mild soap can help keep it healthy and decrease the risk of developing skin infections. Diabetes can lead to skin conditions like wrinkles, poor hygiene and infections. Make sure to also wear sunscreen daily to prevent skin damage.
Get a flu shot to protect you from illness
Preventing certain illnesses is another way to prevent type 2 diabetes. Getting a flu shot is one way to prevent getting the flu. Getting the flu once in your lifetime is not dangerous and will not affect your health. But if you get it again, it will be much harder to control and will pose a great threat to your health. Preventing the flu also helps prevent a number of other illnesses that are often accompanied by the flu.
These facts, as well as many others, can be learned from your doctor or diabetes educator. However, it is also important to note that prevention is the best medicine, so to speak. Often, it’s the small things that make a big difference. For example, keeping your weight in check and eating the right foods can make a big difference in preventing type 2 diabetes. And, as we’ve seen, it’s not just what you eat that’s important. It’s how you eat it too. Make sure you’re getting enough fibre, lean proteins, and healthy fats while keeping your caloric intake below what your body requires. While prevention is always better than cure, it’s important to remember that type 2 diabetes is a disease that can be controlled, and even prevented with proper lifestyle choices. So, don’t wait until you’re diagnosed to start making changes to your diet and activity levels.