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Diabetes Prevention: Follow These Five Simple Steps To Reduce Diabetes Risk

Diabetes Prevention: Follow These Five Simple Steps To Reduce Diabetes Risk
Diabetes prevention: A healthy body weight can help you control the risk of diabetes

Highlights

  1. Reduce consumption of refined carbs and added sugar
  2. Exercise regularly to maintain a healthy weight
  3. Add enough fibre to your each meal

If you are suffering from diabetes, you need to maintain healthy blood sugar levels. Diabetes can be divided into two broad categories, type-1 diabetes and type-2 diabetes. Several factors can put you at a higher risk of diabetes. Type-1 diabetes is generally genetic. For type-2 diabetes, there are several other risk factors other than genetics. These include unhealthy body weight, inactive lifestyle, high blood pressure, poor cholesterol levels and if you are above the age of 45 years. If you are at a higher risk, it is essential to follow prevention steps on time to prevent the onset of the disease. Here are some of these you need to know.

Diabetes: Prevention steps you need to follow

Dr. V Mohan, who is a diabetologist, took to Instagram to share five tips that can help prevent diabetes. Here's the list-

1. Reduce carb intake

Dr. V Mohan suggests that you should reduce your carb intake. Studies have also highlighted that one should restrict the consumption of refined sugar and added sugar to fight the risk of diabetes.

Also read: Sugar Consumption And Diabetes Risk: Here's What You Should Know

2. Fill half of the plate with vegetables

It is one of the effective ways to consume a healthy food ratio. Experts recommend that you should fill half of your plate with vegetables, one-fourth of the plate with carbs and the other one-fourth with protein. It will help you maintain a healthy weight and promote overall health. Vegetables are loaded with fibre and consumption of a high fibre-diet is linked with a lower risk of diabetes.

Also read: Diabetes: 3 Basic Steps You Should Follow To Manage This Chronic Condition Effectively

3. Add vegetable protein to your diet

Studies claim that consumption of plant-based protein can result in a lower risk of developing diabetes. Add plant-based sources of protein to your diet such as legumes, soy, nuts, beans and others.

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Add vegetable protein to your diet to reduce diabetes risk
Photo Credit: iStock

4. Exercise daily

Regular exercise can help you maintain a healthy weight and further reduce diabetes risk. It will also keep your blood sugar levels under control. Staying physically active can offer multiple other health benefits to your mental as well as physical health.

Also read: What Is Gestational Diabetes? Here's All You Need To Know

5. Stay stress-free with meditation

Stress can negatively affect your health in more ways than one. Try meditating more often to keep your blood sugar levels under control.

If you experience symptoms of diabetes, it is essential to seek medical help immediately to control the disease on time.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Managing Diabetes - A Touch Away

Managing Diabetes - A Touch Away

According to the 9th edition of the Diabetes Atlas by the International Diabetes Foundation, 1 in 6 people with Diabetes in the world are from India.

With an estimated 77 million people with Diabetes, India is number two in the world after China (116 million) in terms of the most number of diabetics in the world.

Given the epidemic proportions and the spread of the disease, it is important to know not just about prevention measures but also how a diabetic can effectively manage the disease.

The NDTV campaign, Managing Diabetes - A Touch Away, supported by One Touch aims to highlight the importance of regular and meaningful monitoring of blood glucose at home in addition to lifestyle changes and medication in managing Diabetes