Diabetes has now been touted as the silent killer and is claiming more lives everyday than any other disease. It is also becoming notoriously common in countries like India, which is gaining the reputation of being the diabetes capital of the world. This is primarily because of sedentary lifestyles and increased westernization, which is leading to a rapid consumption of unhealthy junk food.
Unfortunately, there is no cure for diabetes. The only way to combat the disease is prevention and management of the disease. The best bet is to prevent the onset of diabetes especially if you have a strong family history of the disease. Here are some time tested and natural ways to prevent diabetes and stay fit, healthy and active.
Tips To Prevent Diabetes
Control Portion Sizes
If you are an avid foodie, going off unhealthy food may be difficult. In such cases, it is best to cut portion size and eat small amounts of everything. Also, go in for low fat substitutes.
The best way to maintain optimal sugar and glucose levels is to give the body a regular dose of energy and sustenance. Eat every two hours and opt for foods, which have a low glycemic index. These foods release sugar into the blood slowly which means that you will never remain hungry. Low glycemic index foods are whole grains, oats, fruits, vegetables, nuts and low fat dairy.
Skipping breakfast can escalate the process of prediabetes. This is because your body remains starved and deprived of sugar for long periods and pushes your pancreas to work harder to balance out these low blood sugar levels. Eat a hearty breakfast, which is a combination of complex carbs, proteins and vitamins.
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Making Healthy Food Choices
One of the biggest lifestyle changes that you will have to make in order to prevent the onset of diabetes is to make healthy food choices. Be very careful of what you pick off the store shelves. Buy organic and seasonal foods. Avoid processed and preserved foods, as they are high on oil, salt and preservatives. Eat a salad before you go out to a restaurant. Opt for steamed or grilled chicken at the restaurant that you eat.
Make exercise a part of your daily routine. If you are not much of a fitness enthusiast, do something that you enjoy like going for a brisk walk. On a more serious note, incorporate some weight training and intense cardio vascular exercise, which will keep your heart and metabolism healthy.
Have plenty of water, which helps to flush out harmful toxins from the body and keeps your sugar at an even keel. Water is also good for keeping snacking at bay. Unhealthy snacking is one of the biggest culprits in the early onset of diabetes.
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Blood Sugar Monitoring
If you have a family history of diabetes, it makes sense to get your sugar tested annually. Getting annual checkups done will give you an idea of the warning signs of diabetes and also prediabetes. Diabetes in its very early stages can be controlled through diet and exercise.
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