Different Habits to Prevent Diabetes

The development of diabetes involves many causes.

It includes factors ranging from genetics to lifestyle.

Type-1 Diabetes

It is a type of diabetes in which the body attacks its own cells that produce insulin and damages cells.

It is also called childhood diabetes.

It has genetic links.

Type-2 Diabetes

It occurs at any time in life. It is usually in adults.

In this, the body is not able to digest glucose in the food.

It occurs due to impaired body metabolism and insulin resistance.

Preventable Diabetes

Childhood diabetes – It is type 1 and is caused by gene changes.

It can be effectively managed and controlled.

Adult-onset diabetes – It is type 2. It can be stopped or delayed by certain changes in habits.

Healthy Lifestyle Changes to Prevent Diabetes

Weight

Losing excessive weight reduces the risk of diabetes.

It also helps control sugar levels in diabetics.

Excess weight leads to insulin resistance. It causes excess fat in the liver and affects metabolism.

The fat reduces sensitivity to insulin.

Exercise

Every day exercise causes muscles to use excess glucose for energy. It also helps lower body fat.

It increases insulin sensitivity.

Quitting Smoking

Nicotine interferes with insulin functions.

Smoking causes insulin resistance and also causes abnormal fat distribution.

Effective Sleep

It helps regulate the hormone that aids in glucose digestion.

It helps glucose absorption.

Alcohol Intake

Heavy alcohol usage affects liver functioning and also affects glucose metabolism.

It also inhibits insulin secretion.

Stress Management

Chronic stress causes the release of stress hormones. The hormones reduce insulin activity.

It also affects pancreatic cells that produce insulin.

Food Habits to Prevent Sugar Spikes

A diet affects the body’s metabolism and functioning.

It provides energy and also increases the amount in the blood.

Carbohydrates

Complex carbs get digested slowly.

The rise in blood glucose is slow, not an immediate spike.

It also helps reduce excessive weight.

It includes:

• • Whole grain foods
• • Vegetables
• • High fiber
• • Legumes

Healthy Fats

They cause slow absorption of carbs.

This causes a gradual rise in blood glucose.

The healthy fats include:

• • Fish oils
• • Avocados
• • Nuts

The saturated fats or trans fats lead to fat deposition. It impairs insulin action.

Proteins

They help build muscle mass.

Beans, derived from plants, help muscle repair.

The strong muscles cause effective glucose metabolism.

It consists of:

• • Seafood
• • Poultry
• • Low-fat dairy products

Reduce Processed Meat

The processed meat and food contain preservatives, saturated fats, and high salt content.

It destroys pancreatic cells and also imbalances metabolism.

It interferes with insulin functions.

Artificial Sugars

The sweeteners present in marketed food items influence glucose levels in the blood.

It increases fat deposits and also changes lipid functions.

It also increases body weight.

Drinking Water

Water solubilizes excess sugar. It excretes out extra glucose in urine.

It keeps blood sugar levels.

Controlling Portions of the Diet

Eating food that consists of all essential components.

Meals should consist of carbs, protein, and fiber.

Taking small, frequent meals also reduces sudden spikes in glucose.

Regular Monitoring

Knowing the blood sugar levels helps maintain prediabetic conditions.

It also helps control sugar spikes in people with diabetes.

Regularly check upon:

• Blood sugar – It is recommended for obese people. It should also be done regularly in people who have a family history of diabetes. People who have diabetes should regularly monitor their blood sugar to keep track of glucose levels.
• Blood Pressure – It should be checked to know the risk of complications from diabetes, like damage to blood vessels.

Conclusion

Good eating habits and other lifestyle changes affect body functioning.

It effectively manages high sugar and also delays the early onset of diabetes.