Diabetes is a chronic disease that affects millions of people worldwide. When you have diabetes, your body either can’t produce insulin or can’t process it in the right way. Diabetes can be hereditary, but it also depends largely on lifestyle factors such as obesity, poor diet, and high blood pressure. The good news is that even if someone in your family has diabetes and you don’t have it yet, there are things you can do to reduce your risk. Dr. Evan Levine, a board-certified cardiologist, lists five lifestyle changes you can make to prevent diabetes. Remember, prevention is always better than cure.lose weightEven small amounts of weight loss may reduce your chances of developing diabetes. Diabetes Prevention Programs have found that losing 5 to 7 percent of your total body weight reduces diabetes. risk 60% increase in 3 years. Losing this weight improves insulin sensitivity and lowers blood sugar levels, two of the biggest markers of diabetes. For best results, experts advise making moderate adjustments to your diet and exercise for healthy weight loss. Maintaining your ideal weight doesn’t just prevent diabetes. It also reduces the chance of heart disease, joint disease, and many other health complications.exercise most days of the weekPhysical activity encourages your body to use insulin, which lowers blood sugar levels and reduces your risk of developing diabetes. The American Diabetes Association recommends 150 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, each week. Regular exercise not only supports weight loss, but also gives your heart a boost. Studies show that people who meet these activity goals reduce their risk of diabetes by 44% to 70%, even if the scale doesn’t change much at first. Staying active helps manage stress and promotes more restorative sleep. Both are essential elements to prevent diabetes.
avoid sweet drinksSugary drinks, namely carbonated drinks, fruit juices, and energy drinks, can quickly raise blood sugar levels and often cause weight gain. Removing them from your diet reduces your risk of diabetes by cutting calories and smoothing out the rise in blood sugar levels. Switching to water, regular tea, or black coffee can protect your body from diabetes. Research supports a link between quitting sugary drinks and lower rates of diabetes. Being aware of hidden sugars in processed foods and sweets can help you manage your blood sugar levels more easily and support a healthy weight.Foods richer in fiber than carbohydratesReplacing carbohydrates like bread, pasta, and sugary snacks with fiber-rich whole grains, fresh fruits, and vegetables tends to smooth blood sugar fluctuations. Extra fiber acts like a brake on digestion, slowing down sugar from entering the bloodstream. A growing body of research is linking high-fiber dietary patterns to diabetes risk and a healthier metabolic profile. Choosing whole foods also makes it easier to maintain a stable weight while fostering a healthy gut microbiome. Additionally, choosing foods with a low glycemic index that cause blood sugar levels to rise slowly rather than rapidly provides an added layer of protection against diabetes.
control stressProlonged stress floods your body with cortisol and other hormones that raise blood sugar levels and blunt the effectiveness of insulin. Dealing with that pressure with habits like meditation, yoga, deep breathing exercises, or simply choosing a hobby can help smooth out fluctuations in blood sugar levels and reduce your chances of developing diabetes. the study The new study shows that a stress reduction program can not only improve metabolic markers but also reduce the likelihood of diabetes. Pairing these calming habits with quality sleep will further increase insulin sensitivity and support your overall health.Small adjustments can make a difference in the endWhat makes these diabetes prevention hacks from Dr. Levine so helpful is their simplicity and effectiveness. You can also reduce your risk of diabetes by losing weight, swapping soda for water, incorporating short walks into your day, loading up on fiber-rich foods, and taking a few minutes to relax.
