How can you prevent diabetes?
Healthier diet:
- *Adopt a balanced diet that is rich in fruits, vegetables, legumes, whole grains, lean proteins, and low in bad (saturated and trans) fats, sugar, and salt.
- *Choose complex carbs over simple carbs.
- *Avoid processed foods and sugary drinks.
Weight management:
- *Maintain a healthy weight by balancing calorie intake and physical activity.
- *Aim for gradual, safe weight loss if you are overweight or obese.
Regular exercise:
- *Engage in at least 30 minutes of moderate-intensity aerobic activity most days of the week.
- *Combine cardio with strength training exercises for overall fitness.
Managing blood pressure:
- *Monitor blood pressure regularly and keep it under control.
Healthy cholesterol levels:
- *Maintain a healthy level of good cholesterol (HDL) and low levels of bad cholesterol (LDL).
* Eat foods high in soluble fiber, such as oatmeal, beans, and apples.
Smoking cessation:
- *Avoid or quit smoking as it increases the risk of diabetes.
Control blood sugar:
- *If you have prediabetes, take steps to control blood sugar levels, including lifestyle modifications and medication if needed.
Regular checkups:
- *People with a higher risk of diabetes, including those with a family history or certain health conditions, should undergo regular checkups and screenings for early detection.
Adequate sleep:
- *Getting enough quality sleep is essential for overall health and may also play a role in diabetes prevention.
Managing stress:
- *Chronic stress can contribute to unhealthy habits, so find healthy ways to manage stress, such as exercise, relaxation techniques, or talking to a therapist.