Simple Steps to Reduce Risk of Diabetes: Expert Tips You Can Use

In recent years, diabetes has become a significant health concern, affecting countless individuals worldwide. It is a condition where the sugar level in our blood becomes too high, leading to various health complications. Now, you might wonder, why is this happening more and more? Two main factors are at play here: Lifestyle choices and our genetic makeup.

Let’s start with lifestyle factors. How we live our lives, what we eat, and how active we are, plays a significant role in diabetes development. Nowadays, with all the conveniences around us, we often find ourselves sitting for long hours, not getting enough exercise. A sedentary lifestyle can increase weight and cause insulin resistance.

Using refined carbohydrates like white bread and white rice as a food source can cause a rapid surge in blood sugar levels. Over time, excessive consumption of these foods increases the risk of developing diabetes by increasing insulin resistance. That is why it is crucial to reduce the consumption of refined carbohydrates to lower the risk of developing diabetes.

On the other hand, a balanced diet is low in refined carbohydrates and high in whole grains, fruits, vegetables, and healthy fats, which can help maintain healthy blood sugar levels.

Now, let’s talk about genetics. Our genes are like an instruction manual for our bodies. Some people might be more prone to diabetes due to their family history. If your parents or close relatives have diabetes, you might have a higher risk too. But don’t worry; it doesn’t mean you’re doomed to have diabetes. Remember, lifestyle factors also play a crucial role. Although a genetic predisposition to diabetes may heighten the chances of developing the disease, adopting positive lifestyle changes can aid in the prevention or postponement of its onset.

Here Are Some Tips for Preventing Diabetes and Improving Your Health

1. Embrace a Balanced Diet

The foundation of diabetes prevention lies in adopting a balanced and nutritious diet. Avoiding processed and sugary foods is crucial. Ensure your diet contains fruits, vegetables, whole grains, lean protein, and healthy fats.

In addition to stabilizing blood sugar levels, fibre-rich foods like beans and whole grains can keep you fuller for longer, reducing your chances of overeating. Additionally, incorporating plenty of leafy greens and colourful fruits into your meals ensures you receive essential vitamins and minerals that support overall well-being.

2. Limit Sugar and Refined Carbohydrates

Excessive sugar and refined carbohydrates can wreak havoc on your blood sugar levels. High intake of these foods leads to rapid spikes in blood glucose, putting strain on your body’s insulin response.

Choose natural sweeteners such as honey and dates instead of sugary snacks to satisfy your sweet tooth. Moreover, choose whole grains over refined ones to maintain steady blood sugar levels.

3. Stay Hydrated

Water is the essence of life, and staying well-hydrated is vital for maintaining optimal health and reducing the risk of diabetes. Adequate water intake supports kidney function, flushes out toxins, and helps regulate blood sugar levels.

Make a habit of carrying a water bottle with you and sipping water throughout the day. Aim for at least eight glasses of water daily, and remember to hydrate more during hot weather or after physical activity.

4. Engage in Regular Physical Activity

Regular exercise is a powerful tool in diabetes prevention. You can reduce insulin resistance and stabilize blood sugar levels by engaging in physical activity. Make it a family affair by involving your loved ones in your active pursuits. Get 150 minutes of moderate weekly exercise by walking, jogging, swimming, dancing, or cycling.

5. Reduce your body weight

Diabetes prevention begins with maintaining a healthy weight, especially for at-risk people. Carrying excess weight, especially around the waistline, contributes to insulin resistance and raises the likelihood of developing diabetes.

The best way to lose weight gradually is to combine a balanced diet with regular exercise. Seek support from friends, family, or a healthcare professional to stay motivated on your weight loss journey.

6. Prioritise Quality Sleep

The importance of a good night’s sleep in preventing diabetes and maintaining well-being cannot be overstated. Poor sleep patterns can disrupt hormone regulation, leading to insulin resistance and increased appetite.

You should get at least 7-9 hours of uninterrupted sleep for optimal body chemistry every night. Establish a consistent sleep routine to ensure your body’s internal clock is harmonious.

An Overview of Diabetic Diagnosis and Treatment

Let’s explore the diagnosis process, the different types of diabetes, and the various treatment options available. The diagnosis of diabetes typically involves blood tests that measure the glucose level in your blood. There are three standard tests used for diagnosing diabetes:

Fasting Plasma Glucose (FPG) Test: This test involves checking your blood glucose levels after fasting overnight. To diagnose diabetes, the test looks for specific blood glucose levels that indicate elevated readings on two separate occasions within a 24-hour period.
Oral Glucose Tolerance Test (OGTT): For this test, you fast overnight, and then your blood glucose level is measured. Afterwards, you drink a sugary solution and check your blood glucose levels regularly. Two hours after drinking the solution, a 200 mg/dL or higher blood glucose level indicates diabetes.
Haemoglobin A1c (HbA1c) Test: When your HbA1c level is 6.5% or higher, you are considered to have diabetes. The HbA1c test measures your average blood glucose levels over the past two to three months.

The most common type of diabetes is type 1, followed by type 2 and gestational diabetes.

As an autoimmune disorder, type 1 diabetes occurs when the pancreas’ beta cells are attacked and destroyed by the body’s immune system. A person with this type of diabetes typically receives insulin therapy during childhood or early adulthood.

Most people with diabetes have type 2 diabetes, caused by the body’s resistance to insulin or insufficient insulin production. Poor diet, obesity, and sedentary lifestyles are often associated with type 2 diabetes. Although type 2 diabetes can initially be managed with lifestyle changes, some people may need oral medications or insulin therapy.

Having gestational diabetes can elevate the chances of developing type 2 diabetes later in life for women, although gestational diabetes usually resolves after the woman gives birth. Gestational diabetes affects 2-10% of pregnant women. To maintain the health of both mother and baby during pregnancy, it is critical to change your diet, exercise, and monitor your blood sugar.

Treatment of Diabetes:

The treatment of diabetes aims to maintain blood glucose levels within a target range to prevent complications and promote overall well-being. Types of diabetes and the factors affecting an individual’s health determine the treatment approach. Here are some standard treatment options for diabetes:

Lifestyle Modifications: People with type 2 diabetes or prediabetes should modify their lifestyles to control their disease. You can achieve these goals by maintaining a healthy weight, exercising regularly, avoiding tobacco, and avoiding excessive alcohol consumption. These changes can improve insulin sensitivity and blood glucose control.

Oral Medications: In some cases of type 2 diabetes, lifestyle changes may not be sufficient to manage blood glucose levels effectively. In such situations, oral medications may be prescribed. These medications work differently to lower blood glucose levels and may be used alone or in combination.

Insulin Therapy: Insulin therapy is necessary for patients with type 1 and some type 2 diabetes to control their blood glucose levels. Injecting insulin under the skin with a syringe, insulin pump, or insulin pen is the most common way of administering insulin. The dose and frequency of insulin administration are individualized based on blood glucose levels, diet, and lifestyle.
Blood Glucose Monitoring: Diabetes management requires regular monitoring of blood glucose levels. Monitoring helps individuals understand how their lifestyle choices and medications affect their blood glucose levels. This enables them to maintain their glucose levels within the target range by making necessary adjustments. Regular monitoring also allows individuals to adjust their diet and activity levels to maintain glucose levels.

Diabetes Education and Support: Diabetes self-management education (DSME) is critical to diabetes care. Education and support help individuals understand diabetes, learn how to manage their condition effectively and make informed decisions about their health.

Conclusion:

While we focus on diabetes care, it’s essential to remember that not everyone has equal access to medical help. Many people face financial challenges in getting the required treatment.

This is where crowdfunding platforms like Ketto come into play. Ketto allows us to contribute to various causes, including supporting medical treatment for people with diabetes and other medical conditions.

A patient or their family can raise funds for their medical treatment on Ketto, and Ketto’s community of donors come together and donate however much they can to help the patient undergo life-saving medical treatment. Medical treatments, surgeries and other procedures and costly, and can financially burden a patient and their family. However, thanks to the timely support of Ketto’s donors, countless people have undergone medical treatment and surgeries and have been given a second chance at life!

As we continue to focus on diabetes care and raising awareness about the condition, let us also extend our hearts to those who face obstacles in accessing medical help. By supporting platforms like Ketto, we contribute not just to medical treatments but also to the invaluable hope and strength that come with knowing one is not alone in their journey. Together, let us create a world where quality healthcare is accessible to all, regardless of financial constraints, and where kindness and compassion reign supreme.

Disclaimer: The health tips provided in this article are not intended as medical recommendations. They are based on research and general knowledge. We are not medical professionals, and the information shared here should not replace professional medical advice. Consult your doctor or a qualified healthcare provider before making any changes to your health regimen. The tips mentioned in this article are for informational purposes only.