How to reduce diabetes?

Change Your Ways, Reduce Your Risk: 7 Tips for Preventing Diabetes

Piggybacking the obesity epidemic, diabetes rates continue to surge. On June 10, the Centers for Disease Control and Prevention (CDC) released new and alarming statistics on diabetes. An estimated 29 million Americans have the disease, a nearly 12 percent increase from the 26 million diabetics in 2010.

One-fourth of people don’t know they have diabetes—a scary fact, given the complications of chronically high blood sugar: heart attack, stroke, sight-robbing eye disease, kidney failure, foot amputation. Worse, another 86 million adults have prediabetes, a condition of elevated blood sugar just below the threshold for diabetes.

The vast majority of cases are type 2 diabetes, a condition characterized by insulin resistance, meaning cells fail to respond to insulin. In type 1 diabetes, the pancreas doesn’t make enough insulin.

The good news is type 2 diabetes is largely preventable. A seminal 2006 study demonstrated that intensive lifestyle modification reduced the risk of developing diabetes by 58 percent, as compared to a 31 percent risk reduction achieved with the antidiabetes drug metformin.

7 tips to help reduce your risk:

  • Lose excess body fat. Being overweight is a big risk factor for diabetes. In contrast, every kilogram (2.2 pounds) of weight lost reduces diabetes risk by 16 percent.
  • Follow a plant-based, low-calorie diet. Eat a variety of fruits and vegetables—a dietary pattern studies show reduces diabetes risk. Foods to avoid are those rich in trans fats (also called hydrogenated fat), saturated fat, and sugar.
  • Drink water. Studies link sugar-sweetened beverages with obesity and diabetes. Cut them out of your diet and the risk of both conditions falls.
  • Move your body. Physical inactivity raises the risk of diabetes. Exercise renders cells more sensitive to insulin. The aforementioned 2006 study had volunteers exercising moderately 150 minutes a week. Brisk walking does the trick.
  • Stress less. The stress response triggers the release of several hormones that increase blood sugar. Studies show that mindfulness meditation improves the ability to cope with stress. Physical activity and social support also help relieve stress.
  • Sleep well. Chronic sleep deprivation and poor quality sleep increase the risk for diabetes and obesity. For tips on sleeping better, see this Remedy Chick’s blog. If you have continued problems sleeping, contact your doctor.
  • Keep medical appointments. Warning signs of type 2 diabetes are less dramatic than those of type 1 diabetes. That’s why it’s important to see your doctor regularly.

As part of a healthy diet, try out this recipe from 500 Time-Tested Home Remedies and the Science Behind Them.

California Cactus Salad

Ingredients:

2 medium cactus pads (also called nopales)

1 tablespoon olive oil

3 garlic cloves, minced

½ cup canned black beans, rinsed and drained

4 tablespoons green onions, chopped

4 tablespoons fresh cilantro, chopped

1 tablespoon fresh lime juice

1 teaspoon sugar

½ teaspoon ground cumin

¼ teaspoon dried chipotle powder (or about 1 tablespoon chipotle pepper minced in adobo)

2 medium tomatoes, diced

6 cups leaves lettuce, shredded

Note: You can find nopales at Hispanic food markets, if not at your own supermarket.

Preparation and Use: Carefully trim off the eyes from the cactus pad with a vegetable peeler or knife and remove any spines from the green skin; rinse the fruit thoroughly. Cut cactus pads into thin strips.

Heat the oil in a large nonstick skillet over medium high heat. Add the cactus and garlic, sauté 7 to 8 minutes or until cactus is tender. Combine the cactus mixture, and the next eight ingredients (beans through tomatoes).

Arrange 1½ cups lettuce on each of 4 plates, top each with ½ cup cactus mixture.

How it Works: Prickly pear cactus has both fiber and pectin. Studies show that the fruit can help lower blood glucose by lowering the absorption of sugar in the stomach and intestines.

Preventing Diabetes

Diabetes is on the rise among Americans of all ages: 26 million people have some form of the disease; 78 million have pre-diabetes.

The good news is that preventive measures can delay the onset of diabetes, and controlling weight and cholesterol, blood pressure and blood glucose levels can help prevent complications once diabetes is present.

Proper diet and exercise seem to be the prescription for many common health problems: high blood pressure and cholesterol, heart disease, stroke, and obesity.

In fact, health experts recommend proper diet and exercise to reduce the risk of type 2 diabetes, a condition that also is affecting more and more adolescents who are exchanging outdoor activities for computer games, and carrots and yogurt for chips, cookies, and soda.

The National Institutes of Health conducted a breakthrough study to show that diet and exercise can delay diabetes. The clinical trial proved that a half hour of walking or other low-intensity exercise daily, combined with a low-fat diet, reduced the risk of developing type 2 diabetes by 58 percent.

Diet and exercise

Weight loss resulting from healthy eating and increased physical activity enables muscle cells to use insulin and glucose more efficiently, thus lowering diabetes risk. Lack of exercise can cause muscle cells to lose their sensitivity to insulin, which controls levels of sugar in the blood.

“Even if you don’t lose weight, exercise will make you stronger and healthier,” says endocrinologist Douglas Zlock, MD, medical director of the diabetes center at John Muir Health. “Healthy habits can definitely postpone the onset of diabetes even if they don’t prevent it.”

The certified diabetes educators at John Muir Health are firm believers that those at risk for diabetes can develop a flexible care program with the help of a diabetes team. Important clinical trials have shown that exercise, healthy eating, and modest weight reduction can prevent diabetes. It takes time and effort to reduce your risk of diabetes; however this investment in your health is a valuable one!

Avoid complications

Although cutting out fatty foods and sweets and motivating oneself to maintain a daily exercise program can take some discipline, the payoff is tremendous because people at risk for diabetes are much more prone to developing cardiovascular disease.

Heart disease is two to four times more prevalent in those with diabetes and the risk of stroke is two to four times higher; high blood pressure manifests itself in the majority of adults with the disease; and diabetes is the leading cause of kidney disease.

“Controlling blood glucose, blood pressure, and blood cholesterol, along with regular preventive care can greatly reduce your risk of developing cardiovascular disease,” says endocrinologist Douglas Zlock, MD. medical director of the Diabetes Center at John Muir Health.

Early detection

“Detecting diabetes early by screening those at high risk, especially because many people do not exhibit symptoms, is vital to preventing complications,” Dr. Zlock says.

Those more predisposed to diabetes are Hispanic Americans, African-Americans, Native Americans, Asian Americans, Pacific Islanders, older adults, women who have had gestational diabetes, people who are overweight or inactive, and people with a family history of diabetes.

If you fall into one of these groups, you should be especially careful to monitor your lifestyle and follow the suggestions below. If you are at very high risk, obese, and under 60 years of age, your doctor may also recommend medication.

Tips

Experts recommend incorporating the following suggestions into a health care regimen:

  • Exercise at least 30 minutes a day
  • Eat a low-fat, low-sugar diet rich in vegetables, fruits, and whole grains
  • Maintain your ideal weight through sufficient exercise and well-balanced meals
  • Check your blood cholesterol at least once a year. Total cholesterol should be below 200, with LDL under 100, HDL (good cholesterol) above 60, and triglycerides below 150
  • Keep blood pressure under control at 130/80 or lower
  • Avoid smoking
  • Drink in moderation
  • Regular follow up with your doctor

The rate of type 2 diabetes is increasing around the world. Type 2 diabetes is a major cause of vision loss and blindness, kidney failure requiring dialysis, heart attacks, strokes, amputations, infections and even early death. Over 80% of people with prediabetes (that is, high blood sugars with the high risk for developing full-blown diabetes) don’t know it. Heck, one in four people who have full-blown diabetes don’t know they have it! Research suggests that a healthy lifestyle can prevent diabetes from occurring in the first place and even reverse its progress.

Can a healthy diet and lifestyle prevent diabetes?

The Diabetes Prevention Program (DPP), a large, long-term study, asked the question: we know an unhealthy diet and lifestyle can cause type 2 diabetes, but can adopting a healthy diet and lifestyle prevent it? This answer is yes: the vast majority of prediabetes and type 2 diabetes can be prevented through diet and lifestyle changes, and this has been proven by 20 years of medical research.

Researchers from the DPP took people at risk for type 2 diabetes and gave them a 24-week diet and lifestyle intervention, a medication (metformin), or placebo (a fake pill), to see if anything could lower their risk for developing diabetes. The very comprehensive diet and lifestyle intervention had the goal of changing participants’ daily habits, and included: 16 classes teaching basic nutrition and behavioral strategies for weight loss and physical activity; lifestyle coaches with frequent contact with participants; supervised physical activity sessions; and good clinical support for reinforcing an individualized plan.

Perhaps not surprisingly, the diet and lifestyle intervention was incredibly effective. After three years, the diet and lifestyle group had a 58% lower risk of developing diabetes than the placebo group. Participants aged 60 and older had an even better response, with a whopping 71% lower risk of developing diabetes. The diet and lifestyle effect lasted: even after 10 years, those folks had a 34% lower risk of developing diabetes compared to placebo. Men, women, and all racial and ethnic groups had similar results (and almost half of participants represented racial and ethnic minorities). These results are not surprising to me or to other doctors, because we have all seen patients with prediabetes or diabetes get their sugars down with diet, exercise, and weight loss alone.

Meanwhile, the medication group had a 31% lower risk of diabetes after three years, and an 18% lower risk after 10 years, which is also significant. It’s perfectly all right to use medications along with diet and lifestyle changes, because each boosts the effect of the other. Studies looking at the combination of medication (metformin) with diet and lifestyle changes have shown an even stronger result.

Dietary recommendations to prevent diabetes (and even reverse it)

  • Decrease intake of added sugars and processed foods, including refined grains like white flour and white rice. This especially includes sugary drinks, not only sodas but also juices. The best drinks are water, seltzer, and tea or coffee without sugar.
  • Swap out refined grains for whole grains. Whole grains are actually real grains that haven’t been stripped of nutrients in processing. Foods made from 100% whole grain (like whole wheat) are okay, but intact whole grains (like farro, quinoa, corn, oatmeal, and brown rice) are even better. Swapping out grains for starchy veggies (like potatoes) is also okay, as long as these veggies aren’t in the form of french fries!
  • Increase fiber intake. High-fiber foods include most vegetables and fruits. Legumes are also high in fiber and healthy plant protein. Legumes include lentils, beans, chickpeas, peas, edamame, and soy. People who eat a lot of high-fiber foods tend to eat fewer calories, weigh less, and have a lower risk of diabetes.
  • Increase fruits and vegetables intake. At least half of our food intake every day should be non-starchy fruits and vegetables, the more colorful the better. Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts, and high-fiber fruits like berries of all kinds, are especially healthy. All fruits and vegetables are associated with living a significantly longer and healthier life!
  • Eat less meat, and avoid processed red meat. Many studies have shown us that certain meats are incredibly risky for us. People who eat processed red meat are far more likely to develop diabetes: one serving a day (which is two slices of bacon, two slices of deli meat, or one hot dog) is associated with over a 50% higher risk of developing type 2 diabetes. Eating even a small portion of red meat daily (red meat includes beef, lamb, and pork), like a palm-sized piece of steak, is associated with a 20% increased risk of type 2 diabetes. This may be because of the iron in red meats, and the chemicals in processed meats. As a matter of fact, the less meat you eat, the lower your risk of diabetes. People who don’t eat red meat at all, but do eat chicken, eggs, dairy, and fish, can significantly lower their risk of developing type 2 diabetes, by about 30%; those who eat only fish, 50%; those who eat only eggs and dairy, 60%; those who are vegan, 80%.
  • Eat healthier fats. Fat is not necessarily bad for you. What kind of fat you’re eating really does matter. Saturated fats, particularly from meats, are associated with an increased risk of diabetes and heart disease. Plant oils, such as extra-virgin olive oil and canola oil, carry less risk. Omega-3 fats, like in walnuts, flax seeds, and some fish, are actually quite good for you.

Diet and lifestyle changes that can help prevent diabetes

Diet and lifestyle changes are so effective for diabetes prevention that as of April 2018, insurance companies are now covering these programs for people at risk. The CDC’s Diabetes Prevention Program, used in many clinics, is a free tool to help you learn and stick with the healthy diet, physical activity, and stress management techniques that reduce your risk of diabetes.

One helpful tool is the Harvard School of Public Health Nutrition Source Healthy Eating Plate, which shows you what your daily food intake should look like: half fruits and vegetables, about a quarter whole grains, and a quarter healthy proteins (plant protein is ideal here), with some healthy fats and no-sugar-added beverages. The Harvard Health Blog also offers many articles with recipes and cooking videos to help you create a healthier, diabetes-free lifestyle.

Resources

New CDC report: More than 100 million Americans have type 2 diabetes or prediabetes. CDC Newsroom, July 18, 2017.

Reduction in the incidence of Type 2 diabetes with lifestyle intervention or with metformin. New England Journal of Medicine, February 7, 2002.

10-year follow-up of diabetes incidence and weight loss in the Diabetes Prevention Program Outcomes Study. The Lancet, November 14, 2009.

Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology, June 1, 2017.

By: Sue Cotey and Andrea Harris, RNs

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

As more people develop diabetes each year, you may worry about the risks for you and your family. But, here’s the good news: You can do something about those risks.

Taking some simple steps now can help you avoid type 2 diabetes. In fact, making healthy lifestyle changes now can head off nearly three-quarters of all cases.

Having someone cheering you on at home makes it easier to make positive lifestyle changes. As a parent, spouse or caregiver, you can keep yourself and your family healthy by understanding your diabetes risk and making better choices for everyone.

Here are five ways to reduce your family’s risk of type 2 diabetes:

1. Know your family’s unique risks

The American Diabetes Association offers an online risk test to help you estimate your risk for type 2 diabetes.

It’s higher for those who:

  • Are overweight
  • Have a family history of diabetes
  • Are age 45 or older
  • Have high blood pressure
  • Have high cholesterol
  • Have had gestational diabetes
  • Have had heart disease
  • Are African-American, Alaskan or Hawaiian, native American, or Hispanic

2. Get moving (with or without barbells)

You don’t need to run miles a day to reduce your diabetes risk. Simply moving around — and including your family in the activity — will help you lose weight and lower your risk.

Taking the dog for a walk, walking around the mall, playing catch or joining a sports league are all good ways to get your family up and moving around. The goal is to work in some kind of physical activity for at least 150 minutes each week.

3. Fix your diet

Here are some simple tips for improving your nutrition:

  • Reduce your intake of foods that are high in calories, sugar and fat. ChooseMyPlate.gov offers easy-to-follow guidelines about what to eat at every meal.
  • Replace sugary drinks and fruit juice with water.
  • Eat a variety of fruits and vegetables every day.
  • Eat plenty of whole grains.
  • Keep your pantry stocked; having healthy food at home helps you avoid eating out too much.
  • Include your family in planning and preparing meals. If you can, sit down to enjoy them together.

4. Lose a little weight

If you or your family have some weight to lose, you’re not alone. The National Heart, Lung and Blood Institute recommends cutting the calories you consume by 500 to 1,000 a day to lose one to two pounds a week.

Work to lose between 5 percent and 7 percent of your current body weight. (For example, if you weigh 200 pounds, that’s a 10- to 14-pound loss).

Just doing that much can lower your blood glucose levels. It will also improve risk factors like high blood pressure and high cholesterol.

5. Don’t go it alone

There are many programs available across the country to help you and your family lower your diabetes risk.

More than 200 YMCA programs nationwide offer 25 one-hour sessions over a year for people with prediabetes (where blood glucose levels are high, but not yet in the range of diabetes).

The Centers for Disease Control and Prevention also offers a year-long lifestyle change program with education, a lifestyle coach and support groups.

If you suspect that someone in your family is at risk for type 2 diabetes, talk with your doctor. Your doctor can either provide information or direct you to resources to help you make important lifestyle changes.

Choose More than 50 Ways to Prevent Type 2 Diabetes

On this page:

  • Reduce Portion Sizes
  • Move More Each Day
  • Take Care of Your Mind, Body, and Soul
  • Be Creative
  • Track Your Progress
  • Things to Remember

Reduce Portion Sizes

Portion size is the amount of food you eat, such as 1 cup of fruit or 6 ounces of meat. If you are trying to eat smaller portions, eat a half of a bagel instead of a whole bagel or have a 3-ounce hamburger instead of a 6-ounce hamburger. Three ounces is about the size of your fist or a deck of cards.

Put less on your plate, Nate.

1. Drink a large glass of water 10 minutes before your meal so you feel less hungry.

2. Keep meat, chicken, turkey, and fish portions to about 3 ounces.

3. Share one dessert.

Eat a small meal, Lucille.

4. Use teaspoons, salad forks, or child-size forks, spoons, and knives to help you take smaller bites and eat less.

5. Make less food look like more by serving your meal on a salad or breakfast plate.

6. Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full.

7. Listen to music while you eat instead of watching TV (people tend to eat more while watching TV).

How much should I eat?

Try filling your plate like this:

  • 1/4 protein
  • 1/4 grains
  • 1/2 vegetables and fruit
  • dairy (low-fat or skim milk)

Move More Each Day

Find ways to be more active each day. Try to be active for at least 30 minutes, 5 days a week. Walking is a great way to get started and you can do it almost anywhere at any time. Bike riding, swimming, and dancing are also good ways to move more.

If you are looking for a safe place to be active, contact your local parks department or health department to ask about walking maps, community centers, and nearby parks.

Dance it away, Faye.

8. Show your kids the dances you used to do when you were their age.

9. Turn up the music and jam while doing household chores.

10. Work out with a video that shows you how to get active.

Let’s go, Flo.

11. Deliver a message in person to a co-worker instead of sending an e-mail.

12. Take the stairs to your office. Or take the stairs as far as you can, and then take the elevator the rest of the way.

13. Catch up with friends during a walk instead of by phone.

14. March in place while you watch TV.

15. Choose a place to walk that is safe, such as your local mall.

16. Get off of the bus one stop early and walk the rest of the way home or to work if it is safe.

Make Healthy Food Choices

Find ways to make healthy food choices. This can help you manage your weight and lower your chances of getting type 2 diabetes.

Choose to eat more vegetables, fruits, and whole grains. Cut back on high-fat foods like whole milk, cheeses, and fried foods. This will help you reduce the amount of fat and calories you take in each day.

Snack on a veggie, Reggie.

17. Buy a mix of vegetables when you go food shopping.

18. Choose veggie toppings like spinach, broccoli, and peppers for your pizza.

19. Try eating foods from other countries. Many of these dishes have more vegetables, whole grains, and beans.

20. Buy frozen and low-salt (sodium) canned vegetables. They may cost less and keep longer than fresh ones.

21. Serve your favorite vegetable and a salad with low-fat macaroni and cheese.

Cook with care, Claire.

22. Stir fry, broil, or bake with non-stick spray or low-salt broth. Cook with less oil and butter.

23. Try not to snack while cooking or cleaning the kitchen.

24. Cook with smaller amounts of cured meats (smoked turkey and turkey bacon). They are high in salt.

Cook in style, Kyle.

25. Cook with a mix of spices instead of salt.

26. Try different recipes for baking or broiling meat, chicken, and fish.

27. Choose foods with little or no added sugar to reduce calories.

28. Choose brown rice instead of white rice.

Eat healthy on the go, Jo.

29. Have a big vegetable salad with low-calorie salad dressing when eating out. Share your main dish with a friend or have the other half wrapped to go.

30. Make healthy choices at fast food restaurants. Try grilled chicken (with skin removed) instead of a cheeseburger.

31. Skip the fries and chips and choose a salad.

32. Order a fruit salad instead of ice cream or cake.

Rethink your drink, Linc.

33. Find a water bottle you really like (from a church or club event, favorite sports team, etc.) and drink water from it every day.

34. Peel and eat an orange instead of drinking orange juice.

35. If you drink whole milk, try changing to 2% milk. It has less fat than whole milk. Once you get used to 2% milk, try 1% or fat-free (skim) milk. This will help you reduce the amount of fat and calories you take in each day.

36. Drink water instead of juice and regular soda.

Eat smart, Bart.

37. Make at least half of your grains whole grains, such as whole grain breads and cereals, brown rice, and quinoa.

38. Use whole grain bread for toast and sandwiches.

39. Keep a healthy snack with you, such as fresh fruit, a handful of nuts, and whole grain crackers.

40. Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a candy bar.

41. Share a bowl of fruit with family and friends.

42. Eat a healthy snack or meal before shopping for food. Do not shop on an empty stomach.

43. Shop at your local farmers market for fresh, local food.

Keep track, Jack.

44. Make a list of food you need to buy before you go to the store.

45. Keep a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods high in fat or calories.

Read the label, Mabel.

46. Compare food labels on packages.

47. Choose foods lower in saturated fats, trans fats, cholesterol (ko-LESS-tuh-ruhl), calories, salt, and added sugars.

Take Care of Your Mind, Body, and Soul

You can exhale, Gail.

48. Take time to change the way you eat and get active. Try one new food or activity a week.

49. Find ways to relax. Try deep breathing, taking a walk, or listening to your favorite music.

50. Pamper yourself. Read a book, take a long bath, or meditate.

51. Think before you eat. Try not to eat when you are bored, upset, or unhappy.

Be Creative

Honor your health as your most precious gift. There are many more ways to prevent or delay type 2 diabetes by making healthy food choices and moving more. Discover your own and share them with your family, friends, and neighbors.

Make up your own, Tyrone or Simone.

Track Your Progress

Visit National Diabetes Education Program or call 1-888-693-6337 / TTY: 1-866-569-1162 to get your free GAME PLAN to Prevent Type 2 Diabetes booklet. It has charts to help you track the foods you eat and how much you move each day.

Things to Remember:

  • Talk to your doctor about your risk for getting type 2 diabetes and what you can do to lower your chances.
  • Take steps to prevent diabetes by making healthy food choices, staying at a healthy weight, and moving more every day.
  • Find ways to stay calm during your day. Being active and reading a good book can help you lower stress.
  • Keep track of the many ways you are moving more and eating healthy by writing them down.

Top 20 ways to prevent diabetes

Diabetes is a serious disease and the number of people affected with it has skyrocketed in the last couple of years.
If you think diabetes affects only elderly people then think again. By adopting few simple tips, you can turn off the diabetes clock. To get started, try these simple diabetes prevention tips, shared by Sunita Pathania – Sr. Registered Dietician and Diabetes Educator, Healthy Living Diet Clinic, Mumbai.
1: Know about diabetes
Before beginning the diabetes prevention act, it is important to know what is exactly diabetes. Once you are well acquainted with this disease, you can start your prevention therapy easily.
2: Reduce your portion size
Reduce the amount of food you eat, each day. Instead, of having one cup of fruit every day, try having half a cup of fruits, or you can also drink a glass of water every day before beginning your meal, this will make you less hungry and you will avoid over eating.
3: Get physically active
If you acquire the habit of exercises daily, it will benefit you in many ways. Exercising daily helps to maintain a healthy weight, lowers blood sugar level and boosts your sensitivity to insulin. Thus, exercise everyday for at least 30 minutes daily to keep your blood sugar lavel in normal range.
4: Lose weight
If you think, your excessive weight is making you closer to the risk of diabetes than, slash some kilos in a healthy way. Shedding even 10 pounds can significantly drop your diabetes risk drastically.
5: Add lots of whole grain in your diet
Count your carb intake and switch to whole grain diet, to reduce your risk of diabetes. Including whole grain, products in your diet not only help to prevent diabetes but also slow down your carb absorption in the body.
6: Breakfast is the most important meal of the day
No matter how full you are, always make a habit of eating a healthy breakfast every day, as it helps to reduce your risk of getting diabetes. Eating a healthy breakfast not only helps to control your appetite but also helps to control your calorie consumption in the rest of the day, by keeping you full and thus prevents weight gain.
7: Avoid fatty foods
Junk food and other streets foods are high in saturated fat, which can raise your bad cholesterol level in your body. This in turn can also affect the blood sugar level in your body. Thus, avoid junk food and other fat filled foods that tempt you always.
8: Avoid sugary drinks
If you are thirsty, then quench your thirst with water or milk rather than purchasing sodas, soft drinks or any other flavoured water. All these sweetened beverages are sources of invisible sugar, which can spike your blood sugar level.
9: Choose healthy snacks
If you can bear your evening stomach growls, then treat your tummy with a bowl of healthy salad rather than a pizza. Besides severe your salad with less toppings and low-fat cheese or mayonnaise.
10: Eat many veggies
Meat is yummy, but it shouldn’t be eaten every day, as it raises your risk to diabetes. Thus, ditch that meat and add colour to your life by having lots of veggies every day. They will help to load your body with nutrients and prevent you from diabetes.
11: Stay stress-free
Excessive stress can raise your blood sugar level. Thus, reduce your stress level by practicing yoga, meditation or breathing exercise.
12: Sleep well
Getting at least six hours of good night sleep is very essential to keep diabetes at bay. Lack of sleep can spike hormone cortisol in your body, which can raise your insulin level and cause blood sugar imbalance. Besides, improper sleep can also make your appetite regulating hormones mad.
13: Load up on fibre
Adding fibre rich foods to your diet helps to smoothen your digestive system and lowers the risk of type 2 diabetes. Thus, add at least 25-30 grams of fibre to your diet, to regulate your blood sugar level.
14: Drink lots of water
Drinking sufficient amount of water everyday will help to mobilise the sugar content in the blood. Water also helps to regulate proper functioning of the body and reduces the risk of diabetes.
15: Get some health test
Most of the diabetes symptoms are silent, thus to avoid the risk of diabetes, do a routine health check up. A health check-up, will help to diagnose pre-diabetes symptoms, and prevent it from getting worse.
16: Soak in the sun
According to a research conducted by Loyola University Chicago, sufficient intake of vitamin D through early morning sunshine helps to increase insulin sensitivity and secretion in the body, which plays a major role in preventing the onset of diabetes.
17: Avoid diabetes with spices
According to a German research, adding spices to your diet especially cinnamon helps to activate the enzymes in your body, which helps to stimulate insulin receptor. Besides, it also helps to lower down cholesterol and reduces the risk of developing cholesterol, thus, spice up your diet with cinnamon.
18: Soy is good for you
Soy is one of the best foods to prevent diabetes among patients. The isoflavones contained in them helps to reduce the sugar content in blood, while accumulating much fewer calories, as compared to other food items. So eat a diet filled with soy, to avoid diabetes.
19: Drink green tea
Drinking green tea every day will help your body to get rid of free radicals. Besides, the antioxidants present in it will help to normalise the blood sugar level and keep diabetes at bay.
20: Quit smoking
Smoking increases chances of diabetes, since it begins to affect hormonal secretions in the long run. Thus, give up your smoke to keep diabetes away.
Read more Personal Health, Diet & Fitness stories on www.healthmeup.com

If you have a family history or other risk factors for diabetes or if you have been diagnosed with prediabetes, these healthy living tips can prevent or delay the onset of the disease. If you’ve already been diagnosed with diabetes, these same tips can slow the progression.

Many studies show that lifestyle changes, such as losing weight, eating healthy and increasing physical activity, can dramatically reduce the progression of Type 2 diabetes and may control Type 1 diabetes. These lifestyle changes can also help minimize other risk factors such as high blood pressure and blood cholesterol, which can have a negative impact on people with diabetes.

In many instances, lifestyle changes must be accompanied by medications to control blood glucose levels, high blood pressure and cholesterol. This complementary regimen may also prevent heart attack and stroke.

Diabetes can be successfully managed. Work with your health care team to set personal goals. And be sure to monitor your critical health numbers, including your:

  • Blood sugar level
  • Weight
  • Blood cholesterol level
  • Blood pressure

Taking these steps may also help prevent serious complications that can arise from diabetes.

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