Diabetes is a chronic disease that affects millions of people worldwide. Uncontrolled cases can cause blindness, kidney failure, heart disease andother serious conditions.
Before diabetes is diagnosed, there is a period where blood sugar levels are high but not high enough to be diagnosed as diabetes. This is known as prediabetes.
It’s estimated that up to 70% of people with prediabetes go on to develop type 2 diabetes. Fortunately, progressing from prediabetes to diabetes isn’t inevitable.
Although there are certain factors you can’t change — such as your genes, age or past behaviors — there are many actions you can take to reduce the risk of diabetes.
Here are 13 ways to avoid getting diabetes.
SUMMARY: Eating foods high in refined carbs and sugar increases blood sugar and insulin levels, which may lead to diabetes over time. Avoiding these foods may help reduce your risk.
SUMMARY: Performing physical activity on a regular basis can increase insulin secretion and sensitivity, which may help prevent the progression from prediabetes to diabetes.
SUMMARY: Drinking water instead of other beverages may help control blood sugar and insulin levels, thereby reducing the risk of diabetes.
SUMMARY: Carrying excess weight, particularly in the abdominal area, increases the likelihood of developing diabetes. Losing weight may significantly reduce the risk of diabetes.
SUMMARY: Smoking is strongly linked to the risk of diabetes, especially in heavy smokers. Quitting has been shown to reduce this risk over time.
SUMMARY:Following a ketogenic or very-low-carb diet can help keep blood sugar and insulin levels under control, which may protect against diabetes.
SUMMARY:Avoiding large portion sizes can help reduce insulin and blood sugar levels and decrease the risk of diabetes.
SUMMARY:Avoiding sedentary behaviors like excessive sitting has been shown to reduce your risk of getting diabetes.
SUMMARY:Consuming a good fiber source at each meal can help prevent spikes in blood sugar and insulin levels, which may help reduce your risk of developing diabetes.
SUMMARY:Consuming foods high in vitamin D or taking supplements can help optimize vitamin D blood levels, which can reduce your risk of diabetes.
SUMMARY:Minimizing processed foods and focusing on whole foods with protective effects on health may help decrease the risk of diabetes.
SUMMARY:Drinking coffee or tea may help reduce blood sugar levels, increase insulin sensitivity and reduce the risk of diabetes.
There are a few herbs that may help increase insulin sensitivity and reduce the likelihood of diabetes progression.
SUMMARY:The herbs curcumin and berberine increase insulin sensitivity, reduce blood sugar levels and may help prevent diabetes.