How to Lower Your Risk of Diabetes
It’s a grim statistic that makes every parent a little crazed: This may be the first generation in which children are more than ever prone to diabetes due to changes in their lifestyle. All over the world, as many as 200 children under the age of 14 develop the disease every day. Diabetes is starting to affect children as young as six.
Not very long ago, it was very rare in the young – so much so that Type 2 diabetes was described as late-onset diabetes. Obesity is one of the primary reasons that lead to diabetes in most of the people. Those who are overweight have a much higher rate of diabetes.
However, there are many ways to lower your risk of developing this condition. Even if there’s no particular and trusted treatment for diabetes, it’s often preventable and is even reversible. So here’s what you can do to lower your risk of diabetes.
Lose Some Weight:
Losing even five kilos can make a difference. For people from ages 50 to 71, being overweight increases the risk of premature death from all causes by 20% to 40%.
Exercise reduces blood sugar levels and helps in losing weight and can even prevent heart disease which is the leading cause of death among people with diabetes. Make sure to walk at least for 20 to 30 minutes a day.
Since fat has 9 calories per each gram, and protein and carbs have only four; it is believed that you intake less calories when you eat less amount of fatty foods. This also means good fats, so limit their intake too.
Stay Away From Bad Carbs:
These include sugar, white flour and rice, and sweeteners used in some soft drinks and processes foods. They’re low in fiber, so they’re absorbed quickly, causing blood sugar to spike. This stimulates the pancreas to produce insulin. Repetitive surges of insulin may make the body resistant to it, which cause more to be made. This may lead to diabetes.
Have Good Carbs:
These include fruits, vegetables, whole grains, legumes and soy. All are rich in fiber, which makes one feel full, prevents overeating and helps keep the blood sugar levels steady.
Under stress, your body produces hormones that make blood sugar rise. Chronic stress can cause insulin resistance, which in turn may promote diabetes. So take a deep breath and chill out.
The worst part of diabetes is that this condition affects almost every organ in the body leading to strokes and heart attacks in men and pregnancy complications in women. It is always better to lower the chances of risk with diabetes rather than regret at a later stage.