As you know, the number of people with diabetes, especially type 2 diabetes, is increasing quickly world wide. So, the question now is how to prevent this disease from interfering our life. Making a few lifestyle changes can dramatically lower the chances of developing diabetes. The same changes could also lower the chances of developing heart disease and some cancers.
Take a deep breath. Then, read on the whole article below to discover simple natural ways to prevent diabetes type 2 and obesity.
Top 15 Best Natural Ways To Prevent Diabetes Type 2 And Obesity
1. Control Your Weight
Excess weight is the single most critical cause of type 2 diabetes. In reality, overweight will increase the chances of developing diabetes. Even, being obese will make you 20-40 times more likely to develop the condition of diabetes than people with normal weight.
Thus, losing your weight and controlling it is necessary for preventing diabetes. It is extremely important if your weight is above the healthy-weight range. It is proven that losing about 7 to 10 percent of current weight will cut the opportunity of developing diabetes in half.
2. Monitor The Blood-Glucose Levels Every Day
Some people usually resist checking the blood sugar level. However, daily monitoring actually is the single way to know whether or not you are controlling your blood sugar properly. Foods, medications, activity level, stress, and illness can impact your blood glucose. Once you do not check it, you may not know whether those levels are holding steady or just getting out of control. All you need to do is to ask your doctor how you should check and what needed to do if they are abnormal.
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3. Exercise Regularly
Inactivity will provoke diabetes. Working the muscles more often and making them work much harder will improve their possibility to make use of insulin as well as absorb glucose. This will also put less stress on insulin-making cells. Just move more each day. Set small goals to begin with. Add a little more activity every day until you reach at least 30 minutes per day and 5 days per week. Start now to get moving and have fun:
- Warm up: as you know, warm-ups will help in getting the body ready for physical activities. So, shrug the shoulders, then tap the toes, and swing the arms or move in place. Try moving and warming up a few minutes before joining in any activity.
- Stretch: stretching will be able to help you feel more flexible. It also can make it easier for people to tie their shoes or look over their shoulder when backing up the car. These are two simple examples of what stretching can do for your health. Remember that you need to stretch when your muscles are warm. Do not stretch too much that it hurts
- Find some activities that you love. The key is to find something you enjoy doing and then stick with it – whether it is swimming, walking, cycling, or dancing – and then get moving! For instance, you can follow brisk walking. This is considered as a great way to be more active. Make sure that you prepare the proper walking shoes. Find a safe place, such as outdoor or indoor walking paths, or in a shopping mall, or even a community center.
- Another method that you can take advantage is dancing. Dancing is a healthy and funny way that helps you be more active. Turn on your favorite music, get off the couch, and move freely without distractions.
4. Proper Diet
Diet plays an important role in preventing diabetes. This is one of vital ways to prevent diabetes if you are really serious about controlling diabetes naturally. While exercise is also critical, what people eat also has the biggest effect when it comes to weight loss. In fact, to do this, no special food or complicated diet plan are get involved. In other words, every time you eat, just beware of where you are; what time it is; how hungry you feel before starting to eat when you stop eating; what you eat; the amounts of foods eaten, and your feelings at that time. By determining the situations, you will likely make good food choices.
The diabetes diet is simply a healthy eating plan that is low in fat, high in nutrients, as well as moderate in calories. The only thing you need to pay attention is some of your food choices, particularly the carbohydrates you eat. Here are some small tips to create a healthy diet plan:
- Avoid sugar at all costs:
- Choose whole grain foods including whole wheat bread, crackers, cereals, and brown rice, oatmeal, and barley
- Eat variety of colorful fresh fruits and vegetables
- Consume small portions of heart-healthy fats lie in vegetable oils, nuts, and seeds.
- Take low fat milk, cheese, and yogurt
- Keep portions of 3 ounce servings of poultry, meat, and fish equal to the size of a deck of cards.
- Choose the lean meat, poultry, and fish without the skin
- Choose foods that are broiled and baked instead of fried.
- Limit deserts and sweets because they contain fat and sugar. Just have a small serving when finishing a healthy meal. Do not eat that every day.
- Cut down large portions when eating out
- Cook with a mix of spices instead of salt.
- Choose brown rice instead of white rice.
- Swap burgers, canola oil and olive oil as they contain saturated fats for clogging arteries, increasing insulin resistance, trigger inflammation and lower diabetes risk significantly.
- Eat 7 serves of vegetables and fruits; and 3 serve and whole grains a day.
- Eat non-starchy beans, vegetables, and fruits like apples, peaches, berries and pears.
- Eat tropical fruits with low glycemic index such as papayas, bananas and mangoes.
- Limit eating refined grain products like white pasta, breads and white potatoes to your small side dishes.
- Limit ice cream as this snack is one of the concentrated sweets.
- Eat slowly and stop eating when you are full.
- Add avocado to sandwiches, instead of cheese
- Choose to broil, bake, stir-fry, fri, instead of frying.
5. Choose Water To Drink
Instead of sweetened fruits beverages or sodas, you had better drink water. So, how do sugary drinks lead to this increased risk? Weight gain may explain the link. It is recommended that you should drink a glass of water 10 minutes before each meal to take the edge off your hunger.
The adequate amount of water a person needs to take each day, normally, at least 8 glasses; thus, be sure that you add water drinking into your daily habits.
6. Quit Smoking
As proven, smoking will increase the risk of suffering diabetes. Once you have diabetes, smoking will make your condition even worse. It also can raise the blood-glucose levels, constrict your blood vessels, and lead inflammation. Those people who smoke often have increased risk of kidney disease, and nerve damage, foot and leg infections. It is worth noting that a lot of people gain weight after quitting smoking. That is because they try to satisfy their nicotine cravings by eating more and more. This is really a particularly dangerous resolution for diabetics. Thus, it is actually necessary for you to stop smoking right from now.
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7. Control The Volume Of Alcohol You Take
Just drink in a moderation. Drink between one-half and two-alcoholic drinks each day. It can reduce the risk of suffering type 2 diabetes by about 30%, compared with heavy drinkers or non-drinkers. Nevertheless, if you have already had diabetes, then there are some wonderings about the benefits of alcohol. Take consultation from your doctors to ensure that alcohol is safe for your case and that you are aware of how it may affect the blood-glucose levels.
8. Eat Breakfast Every Day
According to a new research, eating something – anything – within two or three hours after waking up, every day, will reduce the risk of getting diabetes by 34 percent. Do opt for healthy food choices when possible. Among the best options: peaches, nectarines, and plums. These stone fruits have bioactive compounds that will help you prevent obesity-related diabetes as well as heart disease.
9. Get Enough Sleep
Sleeping less than 6 hours per night will lead to the increased risk of diabetes, results from the Boston Area Community Health Pre-Diabetes Study show. When you are lacking of sleep, then appetite-regulating hormones will go a bit haywire. Also, this can cause spikes in the hormone cortisol that might raise the insulin levels and cause blood sugar imbalances. Get 6, preferably 7 or more hours of sleep for recovery time for the nerves and all other systems to settle and rest. The first strategy now to get better sleeps is to get the computer, TV, or smart phone out of your room now. Just give it a try and see how good it will be.
10. Get Regular Checkups
After 6 months to a year of enhancing your exercise and diet habits, it is time for you to return for a test to see how your blood sugar levels have changed. Just regularly schedule appointments in advance with the doctor in order to monitor your urine and blood if you are at risk for diabetes. The doctor could test you for diabetes. High blood pressure and high cholesterol may boost your risk for diabetes as well as other diseases. To make it easier, set automatic reminders on your phone or online calendar to ensure you keep your appointments.
11. Get A Handle On Stress
This sounds not relevant to ways to prevent diabetes; yet, it actually involves in your risk of diabetes. Stress can release certain hormones which play an critical role in how the body handles sugar. It also increases your blood pressure, which might raise the risk for diabetes. When it comes to stress relieving, exercise is a great stress-buster! Having a balanced mood also helps you control your health, in general, and prevents diabetes, in particular.
Try a yoga class, take a bike ride or go for a swim. Some people relax with a funny book or movie, or getting together with friends. Or, you can follow some deep breathing exercises, quick guidelines for meditation techniques to get the best method for relaxing.
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12. Prevent Diabetes With Vaccines
High blood sugar may weaken the immune system that makes the role of vaccines become more important. Ask doctors about:
– Flu vaccine: This vaccine will help you stay healthy through flu season and prevent you against serious complications associated with different types of flu.
– Pneumonia vaccine: Normally, you just need one shot of pneumonia vaccine. But if you are in the age of 60s or you are diabetics, you may vaccine booster shots each 5 years.
– Hepatitis B vaccine: The CDC recommends hepatitis B vaccination for diabetics if you're from 19 to 59 with different types of diabetes (type 1 and 2). If you're older than 60 without hepatitis B vaccination and suffer from diabetes, talk to the doctor to know whether the hepatitis B vaccination is right for you or not.
– Other vaccines: Ideally, Stay up to date with tetanus shots, each 10-year booster. Depending on your circumstance, your doctor will recommend suitable vaccines that work for you.
13. Care For Your Teeth
Diabetes can let you prone to the gum infection. So, brush your teeth regularly twice a day, remember to floss the teeth, and take dental exams twice a year. If your gums look red or bleed or swollen, consult the dentist right away!
14. Care For Your Feet
According to scientists and doctors, high blood sugar in diabetics may lower the blood flows to your feet and damage nervous system in the feet. Left untreated, the blisters and cuts can lead to more serious infections. To prevent these foot problems, you should remember to:
- Dry the feet gently, between toes.
- Wash the feet daily in warm water.
- Moisturize the ankles and feet with lotion.
- Consult the doctor if you have any sore and other foot problem.
- Check the feet daily for cut, blisters, redness, sores and swelling.
Discover: Food Care Tips
15. Consider Daily Aspirin Consumption
Scientifically, Aspirin can reduce blood's ability to clot. Take aspirin daily can help you reduce the risk of heart attack and disease, big concerns associated with diabetes. Ask the doctor whether a daily aspirin intake is good for you or not, including detailed instructions to take proper doses of aspirin and warnings when being overdosed.
Here are all the ways to prevent diabetes that are collected by a lot of people who see a huge improvement in their health and successfully preventing diabetes from interfering their life after taking a try.
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