Lifestyle adjustments can help avoid the development of diabetes. Prevention is incredibly significant if you are already at a higher risk of diabetes due to being overweight or obese, having high cholesterol, or having a family history of diabetes.
If you have pre-diabetes (a high blood sugar level that does not meet the criteria for diabetes diagnosis), lifestyle modifications can stop or delay the disease’s development. Making a few healthy choices now could assist you in avoiding the severe health consequences of diabetes in the future. It is never too late to begin.
Below are five tips to minimize your risk of developing diabetes.
1.CBD for sugar management
Even though lifestyle modifications and medication can help control blood sugar levels, some people consider using cannabidiol (CBD) in various forms, such as CBD gummies, as a solution. A 2016 research looked at blood sugar levels when fasting and found that CBD played a part in helping individuals with type 2 diabetes better control their blood sugar levels, especially when merged with a THC-based compound (the main intoxicating substance in cannabis). CBD alone can offer the following benefits:
- Lowers Resistin, a hormone that can make a significant contribution to insulin resistance.
- Increases glucose-dependent insulinotropic peptide, a hormone that stimulates insulin release.
Thus, it suggests that CBD may help control several hormonal fluctuations that contribute to type 2 diabetes development.
2.Reduce the amount of carbohydrate intake
While making dietary adjustments to prevent diabetes, the amount and quality of your carb consumption are aspects to consider. Your body breaks down carbohydrates into small sugar units absorbed into your bloodstream. The subsequent hike in blood sugar spurs your pancreas to release insulin, a hormone that aids in transporting sugar from your bloodstream into your cells.
Because the cells in individuals with pre-diabetes are insensitive to insulin, blood sugar levels remain high. For the pancreas to correct this, it generates more insulin to lower blood sugar levels. Such can result in higher blood sugar and insulin levels over time, eventually leading to diabetes. Carbohydrates always raise blood glucose levels more than other foods, thus requiring the body to generate more insulin to digest them. Reducing such an intake can aid in blood glucose stabilization.
3.Water should be your main beverage
Strict adherence to water as your preferred beverage will assist you in reducing sugary drinks. Adults who consume sugary beverages such as soda and sweetened fruit juice are more vulnerable to diabetes, including latent autoimmune diabetes. According to one study, drinking one sugar-sweetened beverage daily can reduce the risk of type 2 diabetes by 18%. On the other hand, increased water consumption can result in better blood sugar management and insulin response. Furthermore, adults who replaced diet sodas with water while on a weight loss program saw a reduction in insulin resistance, fasting blood sugar, and insulin levels.
Water is the best choice to minimize the risk of diabetes (when it comes to hydration) because it will not raise your blood sugar levels. Besides, dehydration can result from high blood sugar levels.
4.Regular exercise is essential
Frequent physical activity has numerous advantages. If you consistently engage in physical exercise, it can help you minimize the risks of developing diabetes. Pre-diabetics frequently have impaired insulin sensitivity, also identified as insulin resistance. In such a condition, your pancreas must produce more insulin to move sugar from your blood into your cells.
Exercise improves your cells’ insulin sensitivity, requiring less insulin to control your blood sugar levels. Numerous forms of physical activity lower insulin resistance and blood sugar levels in adults with diabetes. You can consider aerobic exercise or strength training, among other workouts. Becoming active makes your body more responsive to insulin, thus aiding in diabetes management. It also aids in blood sugar control and reduces your risk of heart disease.
5.Reduce your consumption of highly processed foods
Reduced consumption of highly processed foods rewards many facets of one’s health. Countless foods are processed in some way. As a result, processed foods such as plain yogurt and frozen vegetables are extremely unhealthy.
Moreover, high-processed foods have undergone substantially more processing and frequently consist of added sugars, unhealthy fats, and synthetic preservatives. Some examples include hot dogs, chips, frozen desserts, sodas, and candy bars. One observational research links a high intake of ultra-processed foods to an increased risk of type 2 diabetes. Contrarily, limiting your intake of packaged foods high in vegetable oils, refined grains, and preservatives may help lower your risk of diabetes.
Final thoughts
Diabetes is an illness that is garnering public attention, and not in a pleasant manner. Regular screening with tests and treatments for diabetes is essential for all adults aged 45 and up. People under 45 who are overweight or obese and have one or more risk factors for the disease should also see a doctor. Discuss your prevention and treatment concerns with your physician. They will be grateful for your attempts to avoid diabetes and may make extra recommendations based on your medical history or other variables.
