10 tips to reduce the risk of diabetes

An inappropriate way of life can turn out to be very dangerous in the long term. To prevent diabetes and limit the risk factors as well as possible, here are our 10 tips to follow.




What is diabetes?

We speak of diabetes when the concentration of glucose (sugar) in the blood is too high, which leads to chronic hyperglycemia.

The main hypoglycemic hormone (which lowers blood sugar levels) is insulin. This hormone is secreted by the pancreas. When insufficient insulin is produced, blood sugar levels are higher than normal and conditions favor the onset of diabetes.

The body has a regulation system which, thanks to the two hormones hypoglycemic and hyperglycemic, allows us to maintain a constant blood sugar level throughout the day.

1- Have regular physical activity

Exercise has an effective effect on blood sugar. Daily physical activity is essential.

Unlike the sedentary lifestyle, physical activity boosts heart rate, improves breathing and promotes body sweating. Count about 30 minutes of activity per day for a total of three hours of exercise per week.

2- Adopt a healthy diet

It is recommended to adopt a healthy and balanced diet. Eat fruits and vegetables every day and prefer carbohydrates with high fiber content which slow down the absorption of sugars and promote better control of insulin secretion.

Proteins of vegetable and animal origin are essential for the body. You should also limit your consumption of red meat and prefer fish.

Look at the list of ingredients on product labels and check their sugar content. Do not be afraid of complex carbohydrates and fiber.

Respect the recommended portions for each meal. Healthy foods eaten in large quantities can make you gain weight.

3- Prefer good fats

Not all fats are bad for your health. For example, plant-based fats like extra virgin olive oil, unsalted nuts and seeds help slow the release of glucose into the bloodstream and therefore provide better blood sugar control.

4- Eliminate white sugar

The dangers of white sugar no longer need to be demonstrated. Consuming sweets can reduce the sensitivity of body cells to insulin.

Reduce your sugar consumption as much as possible and avoid sugary drinks, for example.

Consuming sugar helps to increase diabetes risk factors like obesity, overweight and increased body fat etc.


5- Expose yourself to the sun

Exposing yourself to the sun helps synthesize vitamin D in the body and helps lower blood sugar in people with diabetes.

Consider consuming foods rich in vitamin D such as cod liver oil, herring, salmon, etc.

6- Take vitamins

Scientific studies have shown that vitamin C, vitamin K and magnesium can reduce the risk of diabetes. These substances are contained in many foods, fruits and vegetables, such as pineapples, avocados or any other green leafy vegetables.

7- Avoid stress

The effects of stress are very dangerous. A chronic and long-lasting state of stress can lead to unstable glucose levels. Blood sugar can then rise or fall, which can affect your mood.

8- Do not smoke

According to recent studies, smokers have a 44% higher risk of developing diabetes than non-smokers!

Additionally, diabetic smokers have a higher risk of complications such as myocardial infarction, retinopathy, kidney problems, etc.

9- Maintain an ideal weight

Being overweight is an important risk factor. Losing the few extra pounds can reduce the risk of diabetes. To know your ideal weight, calculate the Body Mass Index (BMI) .

10- Drink enough water and fluids

Consuming enough water and hydrating your body on a regular basis is essential.
Location: India

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