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How to prevent diabetes

How to prevent diabetes is a very important question. Since more and more people are at risk of diabetes, how to prevent diabetes is one of the major concerns of most of the health-conscious people. If you know how to prevent diabetes, you can mould your life accordingly so as to avoid this menace.

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Control your weight

If you want to prevent diabetes, you will need to control your weight. Excess weight is one of the most common causes of diabetes. If you are overweight, it will increase your possibility of developing diabetes several times. If you are obese, then the possibility of developing diabetes will increase 20 to 40 times. If you are already overweight or obese, you must lose weight and get yourself back in the healthy weight range. When you start losing your weight, the possibility of diabetes will also start reducing.

Watch your diet

If you want to know how to prevent diabetes, you need to know the important role food plays in developing diabetes. You will need to make some changes to your diet if you really want to avoid diabetes.

(a)   Choose whole grains instead of processed foods

To prevent diabetes, you will need to include whole grains in your diet because whole grains can protect you against diabetes. If you include more processed foods which contain refined carbohydrates, the possibility of developing diabetes will increase. Whole grains contain bran and fibre, which are good for you, as does not allow sudden spike in blood sugar and insulin.

(b)   Avoid sugary drinks

If you want to avoid diabetes, you will need to avoid sugary drinks and soda. It is always better to drink more water or coffee and tea instead of two sugary carbonated beverages. Some fruit drinks, such as fortified fruit drinks or juices may also not be good for you.

(c)    Choose good fats over bad fats

You should always include good fats like polyunsaturated fats which are available in vegetable oils, seeds and nuts. Avoid trans fats because these are bad fats present in packaged baked products, fried products, margarines, partially hydrogenated vegetable oil etc.

Exercise

If you are inactive, you are more likely to have diabetes. Diabetes is more common in inactive people who sit down more often. You need to work your muscles and move your body to prevent diabetes. When you move from exercise, it helps in improving your ability to use insulin. You can absorb glucose better.

If you can exercise more and involvement exercises and workouts that gets you sweaty, it's better for you, because it will also help you to lose weight besides keeping you fit and active. However, it is not necessary to become a bodybuilder to prevent diabetes. Even if you are able to walk briskly for about half an hour each and every day, it will reduce your diabetes chances by 30%. This is a very simple exercise that can be done by anyone. It will also offer you other benefits because it's a very good cardiovascular exercise. It will also help you to prepare for more intense workouts.

Stopped watching TV because it makes you more inactive. The more you watch TV, the more will be the possibility of developing diabetes because during this time you remain inactive. If you indulge in watching TV instead of some active exercises, the possibility of diabetes increases by 20% and it may also increase other problems like heart disease by 15%.

Now you know how to prevent diabetes. This simple tips can help you to prevent diabetes and live a healthy and normal life.

References

1. Master Your Diabetes Breakthrough

2. Diabetes

3. Diabetes