In 2017, about 8.8% of the global population had Diabetes, making it one of the world’s fastest growing chronic conditions. This figure is projected to rise to 9.9% by 2045!What can you do to stop Diabetes? From simple exercise, to changing your diet, making small changes to your lifestyle can help you reduce your risk of Diabetes.
1. Become Aware
Awareness is the first step towards prevention. You’ve probably heard terms like insulin, blood glucose, finger pricks, etc, but do you know what they mean? Knowledge is power, and in this case, it could save your life!
Know About Diabetes
2. Eat a balanced, healthy diet
Your dietary pattern has a direct impact on Diabetes risk. Reduce the amount of fat in your diet, especially saturated and trans fats like cakes, cookies or doughnuts. Eat a lot of fruit, vegetables, and high-fibre foods. Cut back on sugar and salt where possible.
3. Exercise regularly
Regular exercise increases the insulin sensitivity of your cells and enables your blood sugar levels to automatically get under control. A study found that moderate workout routines increased insulin sensitivity by 51% and highly-intense routines by 85%!
Learn Simple Workout Routines
4. Eat a lot of veggies!
Vegetables are an essential part of every diet, but it’s even more important for people with Type 2 Diabetes. Minimise the intake of processed foods and eat more vegetables that are high in fiber like spinach, kale and broccoli to keep your blood sugar levels stable.
5. Reduce Stress
When you’re stressed, your body triggers several hormones that increase your blood sugar levels. You can cope with stress by involving yourself in activities like listening to music, practising meditation, Yoga exercises, and simple fitness routines.
Reduce Stress, Regain Health
Limit Alcohol Intake
6. Limit Alcohol Intake
Alcohol has a lot of calories which makes you gain weight and increases your blood sugar levels. By reducing alcohol intake or avoiding it completely, you can prevent Diabetes risk. The same applies to a lot of “sugary” beverages like soft drinks.
Rethink Your Drink!
Control Your Blood Pressure
7. Control Your Blood Pressure
High blood pressure is often termed as the “silent killer” as it has no obvious symptoms and many people don’t even know they have it. But with regular exercise, a balanced diet, and keeping your weight under control, you can reduce your blood pressure.
Learn to Lower Pressure Naturally
Spread Awareness, Empower People
8. Spread Awareness
Over 450 million adults worldwide are diagnosed with Diabetes! Health, well-being, diet and exercise are some of the ways you can prevent or delay the onset of this chronic condition. Start spreading awareness today and lead yourself, and others to a healthy future.