There are many small changes individuals can make to help reduce the potential for developing diabetes that are part of a healthy lifestyle. People should also be aware that there’s no guarantee that they won’t develop the disease at some point in their life. However, initiating small changes now can aid in minimizing the risk of developing diabetes.
Weight Control
Being overweight increases the risk of developing diabetes. However, it’s important to note that weight gain is one of the symptoms of diabetes and even very thin people can develop the disease.
Healthy Diet
Eating healthy doesn’t have to be unpleasant. Choosing whole grains and healthy fats, eliminating sugary beverages, limiting red meats, and minimizing processed foods of all types are small steps that have big results.
Portion Sizes
Eating the right foods isn’t going to be particularly helpful without portion control. Controlling the size of portions will aid in regulating glucose levels and aid in preventing weight gain.
Get Moving
Exercise helps manage weight and reduces insulin resistance. Even a brisk, 30-minute walk each day is sufficient to reduce the risk of diabetes. It’s also beneficial for building muscle and cardiovascular health.
Limit Alcohol
Many mixed drinks utilize sugary syrups that add calories and increase glucose levels. Experts recommend no more than one alcoholic beverage per day for women and no more than two for men of any kind.
Don’t Smoke
Smoking constricts blood vessels and can result in high blood pressure. People with high blood pressure are more likely to develop diabetes and heart disease.
Depression
People suffering from depression often engage in comfort foods and unhealthy activities that increase the risk of developing diabetes. Addressing depression is essential for reducing the risk of developing the disease and coping with it if they’re diagnosed. Self-care is not selfish.
Regular Check-Ups
While diabetes can occur at any age, people over the age of 45 are at increased risk. Many of the body’s hormones and chemicals change as individuals age that can impact developing the disease.
Don’t Assume
Even if an individual has no history of diabetes in their family and they take all the appropriate precautions, it’s still possible to develop diabetes. Research has demonstrated that some people develop the disease as a result of infection by a viral pathogen.
Doctor Recommendations
An individual’s doctor is their best source of information about more specific steps they can take to ward off diabetes. They know an individual’s health history best and the early warning symptoms.
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