Diabetes is a chronic health condition that may require lifelong treatment. It occurs either when the pancreas do not produce enough insulin (the hormone that regulates blood sugar) or when the body cannot effectively use the insulin it produces. Raised blood sugar is a consequence of uncontrolled diabetes and if left untreated it can cause serious health conditions.
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Eating the right foods and adopting other lifestyle behaviours that promote healthy blood sugar and insulin levels will give you the best chance at avoiding diabetes. Here are some ways to lower your risk of diabetes, as suggested by Harvard Medical experts.
Manage your weight
Excess fat promotes inflammation and insulin resistance, which significantly increases the risk of diabetes. The American Diabetes Association recommends that people with prediabetes should lose at least 7% to 10% of their body weight to prevent disease progression.
Stay active
Performing physical activity on a regular basis may help prevent diabetes. Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose. Try to get at least 30 minutes of physical activity 5 days a week.
Tune-up your diet
Dietary changes can have a huge impact on the risk of diabetes. Your diet should include smaller portions along with less fat and sugar. Eat a variety of foods from each food group, including plenty of whole grains, nuts, fruits and vegetables. Limit red and processed meat and opt for fish instead.
Quit smoking
Do you know smokers are roughly 50 percent more likely to develop diabetes than non-smokers? According to the U.S. FDA, smoking makes managing the disease and regulating insulin levels more difficult. The high levels of nicotine decrease the effectiveness of insulin, causing smokers to need more insulin to regulate blood sugar levels.
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