Diabetes is a chronic disease that can cause several other complications if not treated on time. It can lead to kidney failure, blindness, and other such serious conditions. If diagnosed in the initial stages, diabetes can be fought with. You certainly cannot change certain factors like age and genes but you can definitely reduce the risk of diabetes. Here are 10 diabetes control measures that you can use to keep the condition under control.
- Cut sugar as well as refined carbs from your diet
You are more likely to develop diabetes if you eat high-sugar foods and refined carbs. The body tends to burn down this sugar rapidly which are then absorbed by the bloodstream. The rise in blood sugar prompts the pancreas to produce insulin. However, in those who have prediabetes, the body cells become resistant to the action of insulin. Therefore, the sugar remains in the blood. In response to this, the pancreas produces insulin. This goes on until both the blood sugar and insulin level increase in the body. Eventually, it leads to diabetes. This is why you should keep the consumption of carbs and sugar at the minimum.
One of the most effective diabetes control measures is exercise. Regular physical activity can help in preventing diabetes. Exercise increases insulin sensitivity by over 85% when it is high-intensity. Aerobic exercises, strength training, and other such types of physical activities help a lot. It is advised to go for exercises that you actually enjoy and can stick to in the long run.
- Drink a lot of water
Whenever you feel thirsty drink water instead of any other beverage. This will naturally help you stay away from any other beverage that might contain sugar. Drinking sugary beverages is linked to an increased risk of diabetes. It is a great idea to simply cut down from any type of sugary beverage so that you can only have healthy fluids. Drinking water as your primary beverage is one of the best diabetes control measures.
- Shred weight in case you are obese
Obesity is not always linked to diabetes. But those who are obese tend to be at risk for diabetes than others. Visceral fat is not healthy and promotes insulin resistance as well as inflammation. According to studies, the more weight you lose the better you can prevent diabetes.
- Quit smoking
Smoking is often linked to several major health conditions and it puts you at the risk of diabetes. It can also cause lung cancer, breast cancer, and prostate cancer. An average smoker is 44% more likely to develop diabetes than those who don’t smoke. It might take you some time to actually quit smoking but it is for the best.
- Follow a low carb diet
A keto diet or low carb diet can help you prevent diabetes. This type of diet keeps the blood sugar levels and insulin levels low while increasing insulin sensitivity. There are several studies that support this theory. Those who dropped high carb diet have witnessed a significant difference in their blood sugar levels. The insulin sensitivity was improved as well.
- Portion sizes
You should always watch the portion sizes while consuming food. Especially when you are obese. Eating a lot of food at one go can cause your blood sugar as well as insulin levels to rise. Watching the portion sizes is among the best diabetes control measures. Even these small lifestyle changes can help you to control diabetes and reduce its risk.
- Shun the sedentary lifestyle
It is important to avoid being sedentary if you are looking for ways to prevent diabetes. A sedentary lifestyle is when you get very little physical activity throughout the day. This is often linked to high risk of diabetes. You should make it a point to maintain an active lifestyle and get moving every now and again.
- Eat high-fiber diet
Eating fiber is very important for the health of your gut. It also helps in managing the weight. A fiber-rich diet helps you maintain the blood sugar levels and insulin levels. Thus, including fiber in your diet is among diabetes control measures. There are two types of fibers: soluble and insoluble. Unprocessed plant foods are also known to contain fiber and you can consult your dietician to know more about what is the best diet for you.
- Vitamin D
Vitamin D is very important for maintaining the blood sugar level. Those who have low levels of vitamin D in their body are at greater risk of diabetes. Taking vitamin D supplements can help a lot in improving the blood sugar level. Fatty fish and cod liver oil are good sources of vitamin D. Exposure to the sun are also a great source of vitamin D.
With the above-mentioned tips, you can easily prevent diabetes and maintain a healthy blood sugar level. However, you can seek medical consultation in case the situation gets worse or you are facing severe troubles because of diabetes.