10 ways to keep diabetes at bay: A sweet guide

How to prevent diabetes: Refined carbohydrates can spike blood sugar levels, leading to diabetes (Image: Canva)

Tired of feeling sluggish and out of sorts? A few lifestyle tweaks can help you ward off diabetes. Let's dive into some practical tips to help you stay healthy and happy.

Maintain a healthy weight

Carrying excess weight, especially around the abdomen, increases the risk of developing diabetes. Aim for a healthy weight through a balanced diet and regular exercise.

Fuel your body with nutrient-dense foods

Prioritise whole grains, fruits, vegetables, lean proteins, and healthy fats. Limit sugary drinks, processed foods, and refined carbohydrates, which can spike blood sugar levels.

Stay active

Regular physical activity improves insulin sensitivity, helping your body manage blood sugar more effectively. Aim for at least 150 minutes of moderate-intensity exercise each week.

Monitor your blood sugar

Regularly monitor your blood sugar levels, especially if you're at risk for diabetes. This helps identify any issues early on and allows you to take appropriate measures.

Limit processed foods

Processed foods are often high in unhealthy fats, sugars, and sodium, which can contribute to diabetes. Opt for whole, unprocessed foods whenever possible.

Stay hydrated

Drinking plenty of water helps regulate blood sugar levels and prevents dehydration, which can raise blood glucose.

Prioritise sleep

Quality sleep is essential for overall health and can help regulate blood sugar levels. Aim for 7-9 hours of sleep each night.

Manage stress

Chronic stress can contribute to diabetes by affecting blood sugar levels and leading to unhealthy eating habits. Practice relaxation techniques like meditation or deep breathing to manage stress.

Quit smoking

Smoking increases the risk of diabetes and other health problems. Quitting smoking can significantly improve your overall health and reduce your risk of developing diabetes.

Regular check-ups

Schedule regular check-ups with your healthcare provider to monitor your health and detect any early signs of diabetes.

Understand the Glycemic Index: The glycemic index measures how quickly foods raise blood sugar levels. Opt for low-GI foods, which are digested slowly and cause a gradual rise in blood sugar. Foods such as oats, lentils, and most non-starchy vegetables are good options.

By incorporating these lifestyle changes into your daily routine, you can significantly reduce your risk of developing diabetes or effectively manage the condition if you're already diagnosed.