Home Disorders Endocrine & Metabolic Disorders How can you reduce your risk of diabetes?

How can you reduce your risk of diabetes?

Diabetes is a special disease and it is increasing dangerously among people of different ages. It may make your life very difficult. However, it is possible to reduce your risk of diabetes. The following tips will help you to reduce such risks.

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Exercise more

If you want to reduce your risk of diabetes and keep away from it, you will need to exercise more. Regular physical activity is very essential for avoiding this lifestyle disease. There are several other benefits of regular physical activity, which include losing weight, reduction of blood sugar, increasing sensitivity to insulin and thereby better management of blood sugar. Researchers have found that resistance training and aerobic exercises are more beneficial for people who want to reduce their risk of diabetes. You can include both the programs in your fitness workout program to get more benefits.

Except whole grains

Whole grains are very important for you when you want to reduce the risk of diabetes. It will help you to maintain blood sugar levels. The grains you consume should be whole grains. It can also eat foods made from whole grains. Some such foods are different types of breads, cereals and pasta.

Lose those extra weight

If you are overweight or obese, you are more likely to have diabetes. So, if you can keep your weight within the prescribed limit, you will be able to stay away from diabetes. When you lose the extra pounds, it will also improve your health. Exercising regularly will help you to reduce your weight and reducing your weight can reduce the possibility of diabetes by about 60%.

Consume more fibre

If you want to stay away from diabetes and reduce the risk, you will need to consume more fibre. It will help you to avoid diabetes. When you consume more fibre it improves your blood sugar control and thereby helps you to reduce the possibility of diabetes. It also reduces the risk of heart disease. It helps you to lose weight since it makes you full easily and thereby reduces the amount of calories you are consuming every day. To get more fibre, you can eat fruits, vegetables, whole grains, beans and nuts.

Make healthier choices

Make some healthy choices regarding your diet. You need a healthy eating plan, which includes all the necessary food groups so that you are not avoiding any particular food group and missing out on the nutrients that the group provides. Instead of some fad diets, you can always go for healthy options. First of all, you will need to know is the good foods for you and the bad ones. However, you need to understand that completely eliminating any particular food or food group may not be very good for your health. Probably your doctor can help you to understand more about the foods that you should consume. You should include more fruits, vegetables and high-fibre foods and reduce the amount of carbohydrates in your diet.

Start avoiding take ways and process foods because they generally contain high amount of salt, fat and calories.

Control your blood pressure

If you want to stay away from diabetes, you will need to control your blood sugar. You can do that by regular exercise, maintaining your weight within the prescribed limit and by enjoying a balanced diet. If you are not able to control your blood pressure, it may lead to diabetes. It is also necessary to see your doctor for regular checkups if you already have blood pressure. If necessary, take medicines for controlling your blood pressure.

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References

1. Diabetes Reducer
2. 10 tips to help prevent type 2 diabetes
3. Delaying or Preventing Type 2 Diabetes