Take These Steps To Reduce Diabetes Risk: Overall Prevention And Treatment With Exercise And Diet

Diabetes is a growing global concern, affecting millions of people each year. Taking proactive steps can help lower the risk of developing diabetes, particularly type 2, which is largely preventable through lifestyle choices. A balanced approach focusing on diet, exercise, and preventative measures can be a powerful way to maintain healthy blood sugar levels and reduce long-term health risks. For those at risk, small but consistent lifestyle changes can make a significant difference. Here's a guide on reducing diabetes risk through a healthy diet, regular exercise, preventive measures, and proper treatment to manage early symptoms.

Diet: Make healthy food choices

Diet plays a vital role in diabetes prevention. Eating the right foods can help regulate blood sugar levels and maintain a healthy weight, which are both essential for diabetes management. Aim to consume more fibre-rich foods and whole grains while avoiding sugary, processed items.

1. Focus on fibre

Fibre helps regulate blood sugar by slowing the absorption of glucose. High-fibre foods include fruits, vegetables, and whole grains.

2. Eat whole grains

Whole grains like brown rice, oats, and quinoa are low on the glycemic index, which means they don't cause sudden spikes in blood sugar levels.

3. Limit added sugars

Sugary drinks, snacks, and desserts can lead to high blood sugar. Choose naturally sweet fruits or low-sugar alternatives instead.

4. Incorporate healthy fats

Avocado, olive oil, and nuts provide healthy fats that keep you full longer, reducing the urge to consume high-carb foods.

5. Balance meals with protein

Adding lean protein, like fish or legumes, to meals can help balance blood sugar levels and provide sustained energy.

6. Portion control

Eating large portions can cause blood sugar levels to spike. Practice portion control, especially with high-carb foods.

7. Stay hydrated

Water helps the body maintain optimal function, including blood sugar control. Drink plenty of water daily to support metabolic processes.

Exercise: Prioritise physical activity

Physical activity helps your body use insulin more effectively, which can lower blood sugar levels and reduce diabetes risk. Even moderate exercise can yield significant health benefits, so finding enjoyable ways to stay active is key.

1. Incorporate aerobic exercise

Activities like walking, jogging, and swimming help improve insulin sensitivity and burn calories.

2. Add strength training

Building muscle mass through weight lifting or body-weight exercises can improve metabolism and blood sugar control.

3. Take breaks from sitting

Long periods of sitting can negatively impact blood sugar levels. Stand up and stretch or take a quick walk every hour.

4. Set a routine

A consistent exercise routine helps the body better regulate blood sugar. Aim for at least 150 minutes of moderate exercise weekly.

5. Use a fitness tracker

Tracking your activity can provide motivation and insight into your progress, encouraging consistent movement.

6. Stay active throughout the day

Incorporate small activities like gardening, cleaning, or taking the stairs into your daily routine.

7. Consider yoga or tai chi

These low-impact exercises reduce stress and improve insulin sensitivity, benefiting overall blood sugar regulation.

Prevention overall: Adopt a proactive lifestyle

Taking a proactive approach can significantly reduce diabetes risk. Lifestyle adjustments that encourage balanced blood sugar and lower stress can support long-term health.

1. Maintain a healthy weight

Excess weight increases diabetes risk, particularly around the abdomen. A balanced diet and regular exercise support a healthy weight.

2. Get regular check-ups

Routine health screenings help catch early signs of high blood sugar, allowing for timely intervention.

3. Reduce stress levels

High stress can lead to elevated blood sugar. Techniques like meditation, deep breathing, or hobbies can help manage stress.

4. Avoid smoking

Smoking affects insulin sensitivity and increases the risk of complications. Avoiding tobacco can significantly lower diabetes risk.

5. Limit alcohol intake

Excessive alcohol affects liver function and blood sugar control. Stick to moderate consumption or avoid alcohol altogether.

6. Monitor blood sugar

For those at risk, keeping track of blood sugar levels can help you notice changes early and adjust lifestyle habits.

7. Get enough sleep

Poor sleep is linked to higher blood sugar and increased risk of diabetes. Aim for 7-8 hours of restful sleep per night.

Treatment to prevent severe cases

Early intervention can help prevent diabetes from progressing to a severe stage. Managing symptoms and working with healthcare providers are essential to avoid complications.

1. Consult a healthcare provider

Professional guidance can help you monitor and manage blood sugar levels effectively.

2. Consider medications if necessary

In some cases, doctors may recommend medication to control blood sugar levels for those at high risk.

3. Manage cholesterol and blood pressure

These factors contribute to diabetes complications. Regular check-ups and lifestyle changes can help keep them in check.

4. Stay educated

Understanding diabetes and its risk factors empowers you to make informed choices that support long-term health.

5. Follow a treatment plan

For those with pre-diabetes, a healthcare provider's plan can be crucial in preventing progression to type 2 diabetes.

6. Attend diabetes prevention programs

Many healthcare centres offer programs focused on diet, exercise, and lifestyle changes that reduce diabetes risk.

7. Stay motivated

Finding a support network or using digital tools can help maintain motivation in managing diabetes risk factors.

Reducing the risk of diabetes is achievable through conscious choices regarding diet, exercise, and lifestyle habits. By focusing on healthy eating, regular physical activity, and proactive health management, individuals can significantly lower their risk of developing diabetes or managing its progression. Early intervention, guided by healthcare professionals, and consistent lifestyle changes can create a long-term impact on health and well-being.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.