12 Ways to reduce your risk of getting diabetes | Dr. Abu Bakar
12 Ways to reduce your risk of getting diabetes | Dr. Abu Bakar
By adhering to the aforementioned 12 ways we can significantly reduce risk of type 2 Diabetes:
- Reduce your total carb intake
Eating foods high in refined carbs/sugar increase insulin and blood sugar levels, which may eventually lead to diabetes. Limiting total carbohydrate intake and choosing options that don’t causes blood sugar spikes helps reduce your risk.PCR at home
- Try to lose excess weight
Excess fats in body specially visceral fat (fat around midsection and abdominal organs) causes insulin resistance which ultimately leads to diabetes. Losing as little as up to 7% of body fats can significantly reduce risk of diabetes.
- Reduce your portion size
Eating large quantities of food at one time causes high blood sugar spikes.
always take your food in small portions multiple times rather than at one time.PCR at home
- Follow a high fibre diet
Eating plenty of fibre is highly beneficial for your gut health and weight management and also help prevent colon cancers/GI cancers.PCR at home
- Drink adequate amount of water as your primary beverage
- Cut back on sedentary behaviors
Limiting sedentary time, including prolonged sitting has been shown to reduce risk of diabetes.
- Exercise Regularly
Exercise enhances peripheral insulin sensitivity of body tissues thus decreasing risk of diabetes. Many types of physical activities like aerobic exercises, high intensity interval training(HIIT) and strength training have been shown to reduce diabetes risk.
- Quit smoking/drinking
Smoking causes a lot of chronic diseases like ischemic heart disease, stroke, COPD, hypertension and diabetes. Quitting smoking reduces the risk of the above diseases.
- Optimize your vitamin D level
Vitamin D has an important role in blood sugar management. Vitamin D deficiency increases insulin resistance thus diabetes. So always keep an optimal blood vitamin D level
- Minimize your intake of Highly processed food
Highly processed foods often contain added sugars, unhealthy fats and chemical preservatives eg. hot dogs, chips, frozen desserts, sodas, candy bars and many more. Such kind of foods increases diabetes risk.
11. Drink coffee or tea regularly
Coffee and tea especially green tea are rich in antioxidants like polyphenols that may help prevent against diabetes.
- Check your blood sugar twice a year
If you are having obesity, hypertension, pre-diabetes, family history of diabetes, or a smoker, you need to check blood sugar/HBA1c twice yearly.
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