You can prevent diabetes, even if you’re in the prediabetes stage
Studies into diabetes tell us that it impacts millions of people all over the world. In many circumstances, it can lead to kidney failure, blindness, and heart disease. Prediabetes is the stage before you’re diagnosed with diabetes and it’s where your blood sugar levels are high, but not enough to be diagnosed. 70% of these people end up getting type 2 diabetes.
You’ll be glad to know that getting out of that prediabetes stage and into the clear is very possible, so long as you know what you’re doing.
The ultimate way to prevent diabetes is to cut out sugar and refined carbs
When you eat sugary foods and refined carbs, your body has to break down these foods faster and into small molecules. These molecules are then absorbed in the bloodstream which causes your blood sugar levels to spike. This results in the pancreas creating more insulin as it’s the hormone that gets excess sugar out of the bloodstream. Instead, the sugar makes its way into your cells.
People with prediabetes have developed cells that are insulin resistant, meaning they have higher levels of sugar in their blood for longer. The pancreas carries on making more insulin to stabilize blood sugar levels. After time, this process leads to higher blood sugar levels and type 2 diabetes is diagnosed. So, if you want to prevent all of that, start limiting the amount of refined carbs and sugar you eat – it’s the best preventative method!
Working out increases your insulin sensitivity
Exercising raises your body’s sensitivity to insulin which means less of it is secreted from the pancreas to normalize blood sugar levels. Regularly exercising can help to inhibit the development of diabetes, especially if you’re in the prediabetes stage.
Smoking, and even second-hand smoking, can cause diabetes
Research shows that being exposed to cigarette smoke increases your chances of getting diabetes. Over the course of many studies, involving more than a million people, the chances of developing diabetes was increased by 44% in smokers on average. Quitting can help to decrease the risk after a duration of time.
Eating too much in one meal increases the risk of diabetes
Consuming a ton of food in one sitting can lead to a spike in blood sugar and cause insulin levels to increase too. Therefore, controlling the size of your meals is vital to prevent these fluctuations, especially for overweight people.
A sedentary lifestyle has been linked with diabetes
During the daily life of the average person, they are sitting for a lot of their day due to work. However, being physically active is crucial to avoid diabetes. Avoiding a sedentary lifestyle and making the effort to get up and move around as often as possible will significantly reduce your chances of getting diabetes.
Add fiber to all of your meals
Studies found that when people ate fiber more regularly with their meals, it helped to prevent their blood sugar levels from spiking. While the research still isn’t completely clear as to why this happens, it’s an effective way to prevent being diagnosed with diabetes.
There is always hope, even if you have prediabetes
Knowing that the cards are in your hand with diabetes is important. Using the tips above, you can significantly reduce your chances of getting diabetes and prevent it from ever affecting you. It just takes a little extra effort everyday, but it goes a long way to ensure you remain healthy.