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How to prevent diabetes?

How to prevent diabetes?

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One of the biggest epidemics of our times, though not life threatening but still dangerous enough, is diabetes. While a lot is being said about how to live a healthy life with the disorder and effectively control it, the number only seems to be on the rise. As the proverb goes, “Prevention is better than cure”, it is far better to keep diabetes at bay by following the right measures beforehand.
Here are a few things you must know and follow to prevent yourself from acquiring diabetes.
Diabetes mellitus is a disorder characterized by high blood glucose level resulting from faulty insulin secretion and/or action. There are two types, type 1 and type 2. Type 2 is the most commonly occurring type and is mostly found in adults though there have been increased instances of occurrences in adolescents too.
Before getting to the preventive measures, here are the risk factors that you must understand will put you on the path of acquiring it:
 Obesity – Being overweight or obese is a major contributor.
 Since type 2 occurs based on chromosomal changes, it is also hereditary. A person with a family of the disorder, specifically immediate blood relations like parents, brothers or sisters is more likely to acquire the disorder. If a pregnant mother has the disorder, the child is at the risk of gestational diabetes.
 Lack of activity or exercise.
 Smoking, drinking alcohol and other unwanted habits.
 Following an unhealthy diet.
 Other associated medical conditions like polycystic ovarian syndrome, high blood pressure, excessive blood cholesterol or cardiovascular diseases etc.

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Preventive measures

1. Don’t be a couch potato – Switch the TV off and get some activity. Regular exercising cuts the risk of diabetes making you healthier while doing things you enjoy to do. This will automatically help keep your weight in check which is probably the best thing you can do for yourself.

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2. Choose a rich diet filled with whole grains and essential nutrients and healthy fats and skip out on sugary drinks, soda, refined food, red and processed meat. Cut out on the oils and use olive or canola oil. This keeps your cholesterol in check, maintains your weight and protects you from acquiring cardio diseases. Eat a lot of vegetables to maintain a healthy appetite.

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3. Carbohydrate rich foods and items with refined carbs like white bread, white pasta, white rice or potatoes cause a quick rise in the blood sugar and over a period of time become difficult to manage. Lower the risk by switching to healthier options like brown rice, wheat bread etc. Increase the consumption of whole grains and oats in general.
4. Smoking increases the disease risk by fifty percent and more so for heavy chain smokers. Quit smoking and the consumption of alcoholic beverages as they’re proven to cause obesity.

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5. Manage your stress and depression by practicing regular yoga or meditation or with activities that are most likely to keep you happy. Stress hormones are found to inadvertently increase the sugar level in the blood.

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6. Have periodical health check-ups.

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