Diabetes is a medical condition when your body is not able to produce enough insulin, which is a hormone produced by the pancreas. Insulin helps in keeping the blood sugar level normal and uses it from the carbohydrates we take in our food to gain energy. When this regulation gets disturbed, diabetes happens, which means more sugar in the bloodstream, and there is not enough insulin to use. Diabetes can be hereditary, lifestyle disorder, etc. So let us discuss the measures to prevent diabetes.
- Avoid sugary foods and refined carbs and include whole cereals in your diet:
Intake of sugar and refined carbs can put you at a higher risk of diabetes. Refined carbs like white bread, pasta, pastries, pizza, donuts, etc. are deprived of bran, nutrients, and fiber. Basically, there is nothing nutritious in them. You should include whole cereals like bajra, wheat, barley, etc. in your diet, which are full of fiber and essential nutrients.
- Be active and work out regularly:
Being physically active and regular exercise makes the cells sensitive to insulin because of which only a small amount of insulin is required to keep the blood sugar level normal. It includes aerobics, high-intensity exercise, and strength training. If you are overweight, try to reduce your weight. Overweight or obese can be risky for diabetic patients. Regular exercise helps in keeping you away from diabetes.
- Water as a primary drink:
The next measure to prevent diabetes is water. It should be your primary drink. Drink water as much as you can to flush out the extra sugar and toxins. Avoid all the preserved, aerated, and full of sugary drinks, which are like poison for diabetic patients and put diabetic people at greater risk. Also try to avoid alcohol as it has sugar content which can be fatal to you.
- Quit smoking:
There is not even a single benefit you can get from smoking except addiction, and this addiction leads to many health problems like heart diseases, cancer of lungs, stomach, prostate cancer, etc. It also affects the functioning of insulin, which can be harmful to diabetic patients. If you quit smoking, it can reduce the chances of getting diabetes.
- Eat more fiber diet:
Eating more fiber is good for the health of the gut and also helps in maintaining weight. Fiber helps in keeping sugar level normal and helps in not to spike the blood sugar.
Follow these measures to prevent diabetes, and you can lead a healthy life.