Diabetes is a chronic disease that affects millions of people worldwide. Controlling it is essential to prevent heart, kidney, blindness, nerve and foot problems. There is a stage known as prediabetes, where blood sugar levels are high but not high enough to get diagnosed. Prediabetes is not associated with any specific symptoms. However, there may be indicators of problems in blood sugar metabolism that can be seen over a period before the development of actual diabetes condition.
There are certain factors which are not in your control such as your genes, age or past behaviours, but still there are possibilities to avoid the risk. There’s also a type 2 diabetes that is associated with a condition known as insulin resistance. Over time, these high levels of sugar result in complications in diabetic patients.
Here’s some ways to bring diabetes under control:
1. Monitor blood sugar levels
This should be done at least twice a day and it’s important to keep a track to understand how your daily routine is creating an impact. Keep a measurement handy so that you can use it regularly and keep a tap on, in case there are variations, be sure to consult a doctor.
2. Stress management
Stress is one of the culprits of human, that lead to several problems including elevation of blood sugar levels. Learn to manage it by being calm or do meditation for relaxation.
Regular exercise can help control blood pressure, cholesterol and triglyceride levels. Low-impact exercises like walking may help, in addition, dancing, swimming, strength training, stretching exercises can help maintain a healthy weight.
4. Drink enough water
Water is extremely essential for the body. Having water at regular intervals help to avoid beverages that are high in sugar, preservatives and other ingredients. As per some studies, increased water consumption may lead to better blood sugar control and insulin response.
5. Consume fiber
Consuming plenty of fiber is beneficial for health and weight management. It prevents spike in blood sugar and insulin levels, which may help reduce your risk of developing diabetes.
6. Cut down on sugar and added carbohydrates
Consuming foods high in refined carbohydrates and sugar increases blood sugar and insulin levels, which may lead to diabetes at certain period. Instead, choose complex carbohydrates such as vegetables, oatmeal and whole grains in order to maintain the proper levels.
7. Weight management
There are many healthy options for losing weight, including low-carb and vegetarian diets. People with excess weight, particularly in the abdominal area, increases the likelihood of developing diabetes. Losing weight may significantly reduce the risk of diabetes.
8. Optimize Vitamin D level
Studies found that people with the highest blood levels of vitamin D were 43% less likely to develop type 2 diabetes than those with the lowest blood levels. Consuming foods that are high in vitamin D or taking vitamin supplements could help optimize vitamin D blood levels, and can reduce the risk of diabetes. Good food sources of vitamin D include fatty fish and cod liver oil. Also, one of the most natural ways include sun exposure.
9. Minimize intake of processed foods
Processed foods are linked to several health problems including heart disease, obesity and diabetes. Cutting back on packaged foods high in vegetable oils, refined grains and additives can reduce the risk of diabetes.
10. Avoid smoking
Smoking can contribute to serious health conditions such as heart disease, cancers of the lung, breast, prostate and digestive tract. Smoking is strongly linked to diabetes risk, especially in heavy smokers. It’s better to quit and avoid the high risk.
Most of the above-mentioned factors are into our control. It may be helpful to make changes in daily routine and lifestyle and stop being critical about diabetic effects. It’s possible to avoid the risk, so be patient and follow the recommended steps in a gradual manner.