Diabetes prevalence has been rising more rapidly in low and middle-income countries over the years than in high-income countries. It is a significant cause of heart attacks, stroke, blindness, kidney failure, and lower limb amputation. Almost half of all deaths attributed to high blood glucose occurs before the age of 70, with WHO estimating that diabetes is the seventh leading cause of death.
As with the saying, prevention is better than cure; this also applies to all health conditions. The consequences of diabetes can get delayed or avoided with regular screenings, physical activities, or diets; however, it is wise to avoid it outrightly. That can get achieved by doing the following:
Avoid sugar and refined carbs
A way to avoid the tendency of getting diabetes is to avoid eating sugary meals and refined carbohydrates. Many studies show a link between frequent sugar consumption or refined carbs and the risk of becoming diabetic. These foods can put at-risk individuals on the fast track to developing diabetes as the body rapidly breaks down these foods into small sugar molecules, which are absorbed into the bloodstream.
The resulting rise in blood sugar levels stimulates the pancreas to produce insulin, a hormone that helps to get sugar out of the bloodstream and into the body’s cells. In individuals with prediabetes, the body’s cells are resistant to insulin’s action, so sugar remains significant in the blood. Over time, that leads to progressively higher blood sugar and insulin levels, until the condition eventually turns into type 2 diabetes.
Drink Water as Primary Beverage
Water is by far the most recommend natural and healthy beverage that one can drink. Sugary beverages like soda have been linked to an increased risk of diabetes in adults. Those who habitually consume more than two servings of sugar-sweetened beverages per day had an increased risk of developing LADA and type 2 diabetes. Drinking water, on the other hand, provides many benefits.
Studies have also discovered that increased water consumption can lead to better blood sugar control and insulin response. Sticking to water can help avoid beverages that are high in preservatives, sugar, and other questionable ingredients. When looking for other low sugar drinks to have, Giordano wines can serve as a good substitute.
Workout regularly
Another wayto prevent diabetes is to work out regularly. Performing prolonged physical activity regularly may help prevent one from being diabetic. That is because exercise increases the insulin sensitivity of the body cells. When one exercises regularly, less insulin is required continuously to keep the blood sugar levels under control.
Working out more frequently leads to an improvement in insulin response and function within the body. Aerobic exercise, strength training, and high-intensity interval training have been shown to help the body reduce its blood sugar and insulin resistance in overweight, obese, and prediabetic adults.
Quit smoking
The adverse effects of smoking on the human body are too numerous. It has been shown to cause or contribute to many serious health challenges, including heart disease, emphysema, and cancers of the breast, prostate, lung, and digestive tract. There are also research works that link smoking and second-hand smoke exposure to type 2 diabetes.
Avoid sedentary behaviour
To prevent diabetes, one needs to avoid sedentary behaviours. Little or no physical activity like sitting during most of the day can lead to a diabetic tendency. Observational studies have shown that sedentary behaviours are consistently linked to the risk of diabetes. Simple lifestyle changes like standing up from behind the desk and walking around for a few minutes can reduce sedentarily and a possible risk of diabetes.
Adopting healthy lifestyle behaviors and eating the right foods promotes healthy blood sugar and insulin levels and will give one the best chance at avoiding diabetes. Before employing drink delivery services, one must ensure that the drinks to get ordered do not violate a healthy lifestyle pattern.