Many diseases are now common due to some wrong habits done in daily life and one of them is Diabetes. It is a disease in which the body does not produce insulin properly and the sugar level starts to increase drastically. This can lead to problems like frequent urination, excessive thirst, fatigue and blurred vision. It is a serious disease that can even kill you if left untreated. The disease can be controlled with good diet, medication and exercise.
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Now most of the people take the help of medicines to get rid of diabetes but did you know? We can significantly prevent type 2 diabetes by making some simple lifestyle changes. If you have prediabetes, meaning your blood sugar is higher than normal but you have not yet developed diabetes, type 2 diabetes can be prevented with a proper diet, daily exercise and a healthy lifestyle.
Walk a lot every day
It is important for every diabetic patient to take a walk after meals. You should walk for at least 10-15 minutes every day after eating. This simple habit controls blood sugar levels. Plus, walking after a meal activates muscles and removes glucose from your bloodstream without the need for insulin.
Fiber rich diet
Diabetic patients should include fiber rich foods in their diet. To manage diabetes, eat at least 25 grams of fiber per day. Fiber-rich foods include beans, lentils, fruits and vegetables, nuts and seeds. All these foods are healthy for our body.
Monitor saturated fats
To reduce insulin resistance, start monitoring your saturated fats as well. Saturated fats are a type of fat found in high amounts in meat and dairy products. Start consuming less than 6 percent of your total calories from saturated fats.
Resistance training
Apart from this, you should focus on resistance training two to three times a week. Resistance training is very important for diabetics as it increases muscle strength. This results in better utilization of glucose by the body and helps control blood sugar.
Avoid fad diets
A fad diet is a diet that lasts for a short period of time, instead you can diet for a long time. Diets such as keto, paleo, or glycemic index can help with weight loss, but their long-term benefits for preventing diabetes have not been fully proven. The purpose of a diet is not only to lose weight but also to keep it under control for a long time. For this, include vegetables, fruits, grains in moderate amount in your diet.
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Be consistent
The most important thing about habits is to be consistent. Only when you follow these habits without giving up will you see results. Because the results of nothing can be seen overnight. So follow these habits for long term.
Note – This article is written for general information only and does not claim to be a cure of any kind. Consult your doctor before taking any remedy.
