Diabetes is a chronic disease that is gradually making its way into the public consciousness. Changing your way of life could be a significant step toward diabetes prevention. It's never too late to take small steps to prevent this chronic disease. Following are some steps you can take to protect yourself from diabetes, as determined by thorough research and our expertise in this area:
Be physically active: Physical activity helps to keep blood sugar levels stable. Exercise three to four times a week helps the body digest insulin while boosting mood and memory. Aside from diabetes control, being physically active can strengthen the heart, improve the respiratory system, and help you cope with stress.
Get plenty of dietary fiber: Fiber may help you minimize your risk of diabetes by improving your blood sugar control. Consuming a good fiber source at each meal will help minimize blood sugar and insulin spikes, thus lowering the risk of developing diabetes. Normally, the average adult needs 25–35 grams of fiber per day. Fruits, vegetables, beans, whole grains, and nuts are examples of high-fiber foods.
Reduce your sugar intake and total carbohydrate intake: Consuming foods rich in refined carbohydrates and sugar increases blood sugar and insulin levels, which may ultimately lead to diabetes. White bread, potatoes, and several types of morning cereal are examples of refined carbohydrates. Instead, limit your sugar intake and opt for refined carbohydrates like veggies, oats, and whole grains.
Quit smoking: Smoking also leads to diabetes and several other diseases. When you smoke, your chances of getting diabetes increase by 30–40% compared with someone who does not smoke. Nicotine also increases blood sugar levels, so it is best to avoid smoking.
Avoid added vegetable oils and other high-fat foods: Most vegetable oils are better than animal fats in various ways, but you should limit your intake. Avoid foods fried in oil, avocados, mayonnaise, and peanut butter because they are high in calories. Therefore, consume no more than 2-3 grams of fat per serving of food like white bread, sugar, and baked potatoes.
Avoid alcohol: Alcohol can cause blood sugar to go too high or too low. If you prefer to drink, then have one per day for women, and no more than two for men. Before you drink, check your blood sugar and take precautions to avoid low blood sugar. Also, be aware that alcohol can lead to low blood sugar later, especially for people who use insulin.
Avoiding doses of oral diabetes medications can result in serious health problems or even death if it's not treated. Therefore, it is very important to take medications on time. You can easily buy diabetes medications at 24Seven Health & Beauty, which offers genuine pharmaceutical and beauty products online and in medical stores at affordable prices. You can also get 24 hours of hassle-free service while purchasing medical needs.