If you want to prevent diabetes, then the best thing you need to do is to implement a healthier lifestyle that includes a good diet and regular exercise. By being constantly aware of how your diet can affect your health and well-being, you need to start incorporating ways to prevent this disease including other ailments such as various types of cancer or heart disease.
1. Weight and Diabetes
For those who suffer from type 2 diabetes, the primary cause of this disease is obesity and excess weight problems. Overweight individuals are at greater risk of developing diabetes, as compared to those whose weight are within normal ranges. Thus, it is important to lose weight by as much 7 to 10 percent of your present weight, so you can maintain excellent health.
An effective way to achieve the right weight is by increasing your activity level. For instance, you can engage in regular workouts, as well as cardio exercises such as swimming, brisk walking, running and sports. This means, you will have to limit your hours of watching TV and doing nothing to prevent diabetes. Instead of remaining inactive for several hours, consider doing more worthwhile activities that will keep your on the move such as gardening, taking yoga classes, playing sports, or riding a bicycle.
2. Diet Matters
Another effective way to prevent diabetes is by cleaning up your diet. A positive change in your diet cuts down your chances of developing diabetes by as much as 50 percent. For instance, it is best to eat more whole grain products and avoid processed carbohydrates. This means, you should go for food items that are lower in sugars and carbs such as quinoa, millet, sweet potatoes, brown rice, whole grain breads and whole wheat pasta.
Avoid foods that are high in glycemic index such as most breakfast cereals, bagels, mashed potatoes and white rice. These foods trigger a spike in your insulin and blood sugar level, which causes diabetes. Choose whole grains instead of white bread or white rice, and decrease your chances of developing diabetes by as much as 36 percent.
3. Bottom Line
Your daily routines, diet and lifestyle all contribute to your health. So, to prevent diabetes, it is important to make a conscious effort to improve every facet of your life and adopting a more wholesome lifestyle. By following these tips, you can free yourself from diabetes including other ailments that negatively impact your life.