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How To Prevent Diabetes

September 14, 2022



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How To Prevent Diabetes

People from different walks of life and ages have diabetes. This is a condition in which the blood sugar levels increase and the body is not able to produce much insulin. According to research studies, people who are overweight or do not engage in physical activities are prone to developing such ailments. Also, gorging on excessive sugary products, salty dishes, calorie-rich foods and carbonated drinks deteriorate the condition.

Different types of diabetes

Type 1 diabetes

It is caused by some genetic disorders and environmental factors. In this, the immune system attacks the beta cells in the pancreas that produce insulin.

Type 2 diabetes

During this condition, the body cannot use the insulin effectively. This in turn causes the pancreas to produce more insulin to maintain the level in the body. However, the production of insulin decreases that affects the blood sugar levels.

Gestational diabetes

This condition occurs during pregnancy. The production of insulin stops by the insulin-blocking hormones produced among women during this time.

Diabetes Causes

Diabetes is caused due to being overweight, inactivity and having a sedentary lifestyle. Excessive fat around the belly leads to a lower production of insulin.  Genes also play a major role in affecting the blood sugar levels.

Moreover, eating excessive sugary foods, sweet-dishes and gorging on puddings plays havoc with the production of insulin in the body.

A complete list of diabetes Symptoms

One often wonders “What are 10 warning signs of diabetes.” The answer is quite obvious. If you are thirsty all the time, feel hungry, develop skin or gum infections, notice ketones in the urine, are exhausted, have excessive body weight, suffer from malnutrition and have a frequent urge to urinate you should see a doctor.

In addition to this, the symptoms of diabetes encapsulate fatigue, blurred vision, numbness or a tingling sensation in the feet or hands, unhealing sores and inexplicable weight loss.

How to stop diabetes before it starts?

Lose extra weight

You can shed off the extra pounds to prevent diabetes. Start losing one to two pounds a week and maintain an optimum BMI.

Indulge in physical activities

Being more physically active keeps all ailments at bay. You can begin some exercises that increase the heartbeat and make you sweat. Aerobic exercises, running, walking and yoga can help significantly.

How can I prevent diabetes naturally?

Eat a healthy diet

Make sure to include lots of leafy green vegetables in your diet. Drink lots of water that helps to flush out the toxins in the body. It is okay to indulge in junk food once in a while. But don’t go overboard.

Fruits such as mangoes, blueberries, custard apples and pomegranates provide nutrients to the body.

Also, eat legumes and fibre-rich foods such as cabbage, lettuce, spinach, beetroot and beans to provide your body with all the vitamins and minerals.

Do not take stress

Try to remain free of tension and do not fret or fume over things. Meditate and engross yourself in worthwhile pursuits such as gardening, writing, doing household chores, painting and reading books.

Try to be on your toes all the time. Do not rely on others for your basic survival needs. Think positive and believe in the universal energies that might work wonders for you.

Most common cause of death in diabetes

Cardiovascular conditions are the leading cause of deaths that occur because of diabetes. These include heart attacks, chest failures and migraines.

Besides this, the cardiac arrests occur because of an insulin sensitivity and tissue impairment in the body.

Suggested lifestyle for diabetes

Get regular check-ups

It is important to get regular check-ups done. The doctors recommend that the people eat healthy, drinks lots of water, do some exercises and get enough sleep.

Inculcate healthy habits

It is good to get up early in the morning. Men and women can refrain from drinking alcohol and smoking. Apart from this, one should remain active. Try to get enough sleep and do not over-think.

How to prevent diabetes

Some people have this question in mind “How to prevent diabetes with family history.”

If the condition runs in your family and is in your genes, nothing specific can be done about it. However, one can follow these steps to prevent aggravating the situation and living a worthwhile life:-

Have a healthy weight

Maintain a healthy weight and indulge in some exercises. It is important to move and remain active. An ideal BMI keeps a person in the pink of his/her health.

Eat a balanced diet

Have a well-balanced diet every day. Make sure to include proteins, carbohydrates and necessary nutrients in your food. Drinking juices, buttermilk, shakes and smoothies provide the body with energy and elevate the mood.

Abstain from alcohol and smoking

Stop consuming alcohol and do not smoke. These things debilitate one’s health and upset the applecart.

Foods that prevent diabetes

Fruits such as apples, oranges, melons, strawberries, raspberries and pomegranate keep diabetes at bay.

Green vegetables such as cauliflowers, lady’s finger, chickpeas and spinach help to reduce the symptoms.

Other than this, nuts, almonds, walnuts, pistachios, oatmeal and chia seeds are extremely healthy.

People suffering from diabetes can drink juices, shakes, milk, buttermilk, smoothies, green tea, sugar-free coffee and liquids.

How much exercise to prevent diabetes

One must get 150 minutes of regular exercise to combat these physical ailments. Walking everyday boosts the health and is a stress-buster.

While working out, try to engage all the muscle groups and move all the parts of the body. Exercise lowers the abnormally high blood sugar levels and creates a balance.

Apart from this, it helps builds muscle and leads to weight loss. The release of feel-good hormones elevates a person’s mood and self-esteem.

As the visceral fat is reduced, the chances of developing the disease are less.

Many people ask about the “best exercise for diabetes at home.” People can do stationary cycling, jogging, dancing and skipping in their houses. Squats, mountain climbers, planks, running on the treadmill and yoga are some of the home workouts.

Diabetes exercises for seniors

People who are past their prime can engage in lighter workouts. They can walk in the park and do sitting exercises.

It becomes difficult to move your body when one is on his/her last legs. Nevertheless, there are exercises such as rotating the feet, hand and leg raises and bending one’s knees that can be done easily.

Diabetes treatment

There are different treatments that doctors follow while dealing with patients suffering from diabetes.

Giving insulin injections and pumps are common. People can get their blood sugar levels tested and do the carbohydrate counting. However, some patients require pancreas or cell transplant.

Numerous surgeons also give different drugs such as Metformin and Fortamet are used. In some cases, SGLT2 inhibitors are used to prevent the kidneys from absorbing filtered sugar into the blood.

Bariatric surgeries can help to mitigate the effects of the ailment. Several doctors adhere to the diabetes treatment guidelines while operating the patients.

What level of blood sugar is dangerous?

According to the University of Michigan, the blood sugar level above 300mg/dL is a matter of concern. Having these blood levels can result in a coma and one must consult the doctor if two such readings occur simultaneously.

Studies indicate if the readings are beyond 600mg/dL then, the person might be suffering from the highest level of diabetes. This could mean a hyperosmolar syndrome.

People often google “Should I go to the hospital if my blood sugar is 300?”  Yes, one should contact the doctor if he/she faces such aggravating situations and can be provided with timely care.

Doctors say that their patients often ask them “What should I do if my blood sugar is over 500?”

They remark that these levels are abysmally high. One’s health is at risk because of the readings. It is recommended that the people drink lots of water, eat high-fibre foods and do lots of exercise.

Research answers the question “Is blood sugar level of 400 dangerous.” It suggests that people might develop fatal diabetic ketoacidosis if they have such levels. This can jeopardize their health and lead to organ failure.

Interesting trivia

  • The American Diabetes Association says that the people with pre-diabetes should lose 7-10% of their body weight to prevent developing the disease.
  • 5% of the population of the United States of America suffers from diabetes.
  • 77 million Indians have diabetes. The number is increasing every year.
  • 9 million people in the United Kingdom suffer from diabetes.

Summing it up, diabetes hampers the quality of life and affects the health of a person. To combat the ailment, one must do some exercises, drink lots of liquids, eat sensibly and not take stress. Certain lifestyle changes can help people win the battle with diabetes. Inculcating healthy habits can go a long way in keeping the disease at bay and bettering the essence of life.


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Published September 14, 2022

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