Best 10 proven Practices to Prevent yourself from TYPE1 and TYPE2 Diabetes.
Diabetes Prevention Program (DPP)
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)-sponsored Diabetes Prevention Program (DPP) and the ongoing DPP Outcomes Study (DPPOS) are key studies that have revolutionized the way people throughout the world approach type 2 diabetes prevention.
The DPP demonstrated that persons who are at high risk for type 2 diabetes can avoid or delay the condition by making small lifestyle adjustments (dietary changes and increased physical activity).
Metformin, a safe and efficient generic diabetes treatment, was also found to help prevent the condition, but to a smaller extent.
Here let’s see the Best 10 proven Practices to Prevent yourself from Type1 and Type2 Diabetes for your Healthy Life.
1. Lose your excess weight Now:
Diabetes is less likely if you lose weight. People in one big research reduced their chance of acquiring diabetes by nearly 60% after decreasing around 7% of their body weight with exercise and dietary changes.
To avoid disease progression, the American Diabetes Association recommends that persons with prediabetes lose at least 7% to 10% of their body weight. More weight loss will result in even more advantages.
Set a weight-loss goal that is proportional to your present body weight. Talk to your doctor about setting realistic short-term goals, such as losing 1 to 2 pounds each week.
2. Increase your physical activity:
Type 2 diabetes is exacerbated by inactivity. Muscles’ ability to utilize insulin and absorb glucose improves when they are worked more frequently and harder. Your insulin-producing cells are less stressed as a result of this. So trade some of your sitting time for some exercise time.
This effect can be obtained without engaging in long bouts of hot, sweaty activity.
According to the Nurses’ Health Study and the Health Professionals Follow-up Study, walking briskly for half an hour every day reduces the risk of type 2 diabetes by 30%.
More recently, The Black Women’s Health Study found that brisk walking for more than 5 hours per week had similar diabetes-prevention effects.
This level of activity has some additional advantages. More, and more vigorous, exercise can provide even greater cardiovascular and other benefits.
Television viewing appears to be a particularly harmful form of idleness.
People who watch more television are more likely to be overweight or obese, which appears to explain part of the TV viewing-diabetes link.
Regular physical activity has numerous advantages. Exercising can help you with:
- Reduce your weight
- Reduce your blood sugar levels.
- Increase your insulin sensitivity, which aids in keeping your blood sugar levels within a reasonable range.
3. Consume healthy plant foods:
Plants provide your diet with vitamins, minerals, and carbs. Carbohydrates contain sugars and starches, which serve as energy sources for your body, as well as fiber. Dietary fiber, also known as roughage or bulk, is the portion of plant foods that your body is unable to digest or absorb.
Fiber-rich foods help people lose weight and reduce their chance of developing diabetes. Consume a range of fiber-rich, healthful foods, such as:
- Tomatoes, peppers, and tree fruit are examples of fruits.
- Leafy greens, broccoli, and cauliflower are examples of nonstarchy vegetables.
- Beans, chickpeas, and lentils are examples of legumes.
- Whole grains include whole-wheat pasta and bread, whole-grain rice, whole oats, and quinoa.
Fiber has the following advantages:
- Sugar absorption is slowed, and blood sugar levels are reduced.
- Interfering with dietary fat and cholesterol absorption
- Managing other risk factors for heart disease, such as high blood pressure and inflammation
Because fiber-rich meals are more satisfying and energy-dense, they can help you eat less.
4. Consume healthy fats:
Fatty meals provide a lot of calories and should be consumed in moderation. To aid in weight loss and management, eat a variety of foods high in unsaturated fats, sometimes known as “good fats.”
Unsaturated fats, both monounsaturated and polyunsaturated, help to maintain healthy blood cholesterol levels as well as heart and vascular health. Good fat sources include:
- Oils such as olive, sunflower, safflower, cottonseed, and canola
- Almonds, peanuts, flaxseed, and pumpkin seeds are examples of nuts and seeds.
- Salmon, mackerel, sardines, tuna, and cod are examples of fatty fish.
Saturated fats, also known as “bad fats,” can be found in dairy products and meats. These should only make up a minor portion of your diet. Saturated fats can be reduced by eating low-fat dairy products, as well as lean poultry and pork.
5. Reduce your intake of sugar and refined carbs:
Consuming foods heavy in refined carbohydrates and sugar raises blood sugar and insulin levels, which may eventually lead to diabetes.
White bread, potatoes, and many morning bowls of cereal are examples of refined carbs. Instead, limit your sugar intake and choose complex carbohydrates like veggies, oats, and whole grains.
These foods are promptly broken down by your body into little sugar molecules, which are taken into your bloodstream.
The ensuing increase in blood sugar encourages your pancreas to create insulin, a hormone that aids in the transport of sugar from the bloodstream into your body’s cells.
In persons with prediabetes, the body’s cells are resistant to insulin action, resulting in elevated blood sugar levels. To compensate, the pancreas generates extra insulin in an attempt to lower blood sugar to a healthy level.
This can lead to increasingly rising blood sugar and insulin levels over time, eventually leading to type 2 diabetes.
Many studies have found a link between sugar or refined carbohydrate consumption and the risk of diabetes. Furthermore, replacing them with foods that have a lower blood sugar impact may help lessen your risk.
6. Drink plenty of water:
Water is the ideal drink for diabetics because it has neither carbohydrates nor calories.
Water, rather than other beverages, may help regulate blood sugar and insulin levels, lowering the risk of diabetes. Drinking water most of the time allows you to avoid beverages heavy in sugar, preservatives, and other unnecessary substances.
7. Give up smoking:
If you are currently a smoker, you should stop.
Tobacco use can increase insulin resistance, which can lead to type 2 diabetes. Quitting smoking has been found to lessen the risk of developing type 2 diabetes over time.
Many major health disorders, including heart disease, emphysema, and malignancies of the lung, breast, prostate, and digestive tract, have been linked to smoking.
Smoking was found to increase the risk of diabetes by 44 percent in ordinary smokers and 61 percent in persons who smoked more than 20 cigarettes per day, according to a review of numerous studies involving over one million participants.
One study looked at the risk of diabetes in middle-aged male smokers who quit smoking. After five years, their risk had decreased by 13%, and after twenty years, they were at the same risk as persons who had never smoked.
8. Moderate Consumption of alcohol may reduce risk:
Moderate alcohol use has consistently been related to a lower risk of heart disease.
The same might be said for type 2 diabetes. Moderate alcohol consumption—up to one drink per day for women and two drinks per day for men—improves insulin’s ability to transport glucose into cells.
Furthermore, some research suggests that moderate alcohol use reduces the incidence of type 2 diabetes. However, excessive alcohol consumption raises the danger.
If you already consume alcohol, the goal is to keep your consumption moderate, as higher doses of alcohol may raise your risk of diabetes.
If you don’t drink alcohol, there’s no need to start—you can achieve the same results by decreasing weight, increasing your physical activity, and modifying your dietary habits.
9. Take control of your portions:
Avoiding big portion sizes can help lower insulin and blood sugar levels, lowering the risk of diabetes. Excessive food consumption has been linked to higher blood sugar and insulin levels in those at risk of diabetes.
When it comes to portion control, it’s critical to read food labels carefully.
“The serving size is the first thing to look at when reading a product label,” explains Kimberlain. “The way food labels are now worded, they are not usually one serving. As a result, if the serving size is more than one, you must calculate how much you are eating.
For example, if the serving size is 5 crackers but you eat 10, you must double all of the information: 100 calories become 200 calories, 250 milligrams [mg] of salt becomes 500 mg, and so on.”
10. Vitamin D is essential for blood sugar regulation:
Indeed, studies have shown that persons who do not get enough vitamin D or whose blood levels are too low are at a higher risk of developing all types of diabetes.
Most health organizations recommend that you keep your vitamin D blood level at or above 30 ng/ml (75 nmol/l).
According to one study, persons with the greatest vitamin D levels in their blood were 43 percent less likely to acquire type 2 diabetes than those with the lowest levels.
Another observational study looked at Finnish children who received proper quantities of vitamin D supplementation.
Children who took vitamin D supplements had a 78% lower chance of acquiring type 1 diabetes than children who did not get the appropriate quantity of vitamin D.
Controlled studies have revealed that when vitamin D deficient persons take vitamin D supplements, the function of their insulin-producing pancreas improves.