Top Ten Ways to Prevent Diabetes | World Diabetes Day

Introduction to the Article:

Diabetes is a disease that mainly increases its presence in the public consciousness and not in a good way. This article will inform you about World Diabetes Day, its background and how you can prevent this disease through precautionary measures. I’ll tell you about ten ways to prevent diabetes and stay healthy in your life.

A little introduction to World Diabetes Day:

In the adult population, the prevalence of diabetes has nearly doubled since 1980; it has risen from 4.7% to 8.5% globally. Also, an estimated 422 million adults were living with diabetes in 2014, as compared to 108 million in 1980.

Diabetes is a major cause of blindness, heart failure, stroke, and lower limb amputation. A healthy diet and regular exercise can prevent diabetes or stop its rise, especially in adults. In addition, diabetes can be treated, and its consequences can be avoided with medications and regular screening.

In 2007, the General Assembly declared November 14 as World Diabetes Day. The resolution recognised the “urgent need to pursue multilateral efforts to promote and improve human health and provide access to treatment and health-care education.”

Diabetes Background:

Diabetes is a chronic disease that affects millions of people around the world. It occurs when the pancreas in our body does not produce enough insulin or when our body cannot use the insulin effectively. These things lead to an increase in the concentration of glucose in the body. There are two types of diabetes:

Type 1 Diabetes: Type 1 diabetes is also known as insulin-dependent or childhood-onset diabetes. A lack of insulin production characterises it. That means our bodies cannot produce enough insulin to keep us healthy.
Type 2 Diabetes: Type 2 diabetes is also known as non-insulin dependent or adult-onset diabetes. It is caused when the body cannot effectively use the insulin produced. It often results from excessive weight and physical inactivity.

World Diabetes Day Theme:

Every year, a particular theme is introduced that represents this day, and people all over the world take steps to promote this day based on the theme. The World Diabetes Day theme from 2021–2023 is “Access to Diabetes Care.” People with diabetes need special care and ongoing support to manage their condition and avoid consequences. But, a century since the discovery of insulin, millions of people with diabetes cannot access the care they need.

Top Ten Ways to Prevent Diabetes:

Making some changes in your lifestyle may help you avoid the severe health complications of diabetes in the future and save you from this chronic disease. Here are ten ways to prevent diabetes. It’s never too late to start.

1. Exercise regularly:

Doing physical activities and regular exercise may help to reduce diabetes. Health professionals suggest that walking for a half hour daily reduces the 30% risk of developing type 2 diabetes. We spend time watching television every 2 hours instead of doing something productive, which increases the chances of developing diabetes by 20% and the risk of heart disease by 15%. Exercise increases the insulin sensitivity of your cells, which means you need less insulin to manage your blood sugar levels. Many exercise types reduce insulin resistance and manage blood sugar levels, mainly in adults. These exercises include aerobics, strength training, and high-intensity interval training.

2. Lose the Extra Weight:

The extra weight is a disease, and it increases the risk of diabetes faster. Being overweight and obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy diet. In particular, excess weight and fat in your midsection and around the abdomen are directly associated with insulin resistance, prediabetes, and Type 2 diabetes. Losing a small amount of weight, as little as 7–10%, may help you reduce the risk of diabetes by 40 to 47%. And modest weight loss can cut your chances of developing Type 2 diabetes in half.

3. Quit smoking:

Smoking contributes to insulin resistance, which can lead to diabetes and many other severe health conditions, including heart disease, lung cancer, and intestinal cancer. Plus, heavy or frequent smoking increases the risk of Type 2 diabetes. Smoking can help reduce the risk of overtime and prevent other chronic diseases.

4. Tune Up Your Diet:

Lowering your intake of highly processed foods benefits several aspects of your health. Processed foods include plain yogurt and frozen vegetables, which are not part of a healthy diet. Highly processed foods are more unhealthy foods that include sugar, chemical preservatives, and unhealthy fats—for example, hot dogs, frozen desserts, and chips. Cutting back on these unhealthy diets may help to reduce the risk of diabetes.

5. Alcohol consumption in moderation

Studies show that moderate alcohol consumption reduces the risk of heart disease. This fact may be the same for Type 2 diabetes as a moderate amount of alcohol. Up to one drink for women and two drinks a day for men increases insulin efficiency in the body and decreases the risk of diabetes in adults. But the main thing to keep in mind is to keep your consumption at a moderate level.

6. Drink Coffee or Tea:

Making water your primary beverage is the best thing. It maintains your health and prevents many diseases. According to studies, including tea or coffee in your diet plan may help to avoid diabetes. Also, a study report shows that daily coffee intake reduces type 2 diabetes by 54%. Coffee and tea have antioxidants known as polyphenols that may help protect the body against diabetes.

7. Getting Enough Sleep:

Too much sleep or irregular sleep patterns can increase your craving for carbohydrate foods, which raises blood sugar levels and puts you at risk for complications such as heart disease and weight gain. So, get enough sleep regularly. Attempt to sleep seven to eight hours at night and maintain sugar levels.

8. Manage Stress:

Stress can cause your blood glucose level, leading to Type 2 diabetes. Some tragic incidents and mental stress make a person sick and vulnerable to different diseases. Get rid of stress and learn some coping techniques to deal with incidents that disturb your mind. Adopt relaxation techniques like yoga, breathing exercises, and meditation.

9. Fiber Diet:

Getting plenty of fiber is beneficial for health and weight management. It also helps to prevent diabetes. According to a study, people with diabetes and older women with obesity show that dietary fiber helps keep sugar levels and insulin levels low. Eating a source of fiber at each meal may help prevent spikes in blood sugar, which may reduce the risk of diabetes.

10. Cut Sedentary Behaviors:

We all get a very little exercise and sit most of the day in the office or at home. That is sedentary behaviour, and it leads to diabetes. Observational studies link sedentary behaviour to type 2 diabetes. Changing sedentary behaviour is not a big deal. It’s just as simple as standing up from your desk and walking around for a few minutes. This little exercise may help you prevent diabetes and stay healthy.

Conclusion:

When it comes to preventing diabetes, there are a lot of things you can do daily. Eating healthy foods, adhering to a proper diet plan, and engaging in other healthy lifestyle behaviours that keep blood sugar and insulin levels stable will give you the best chance of avoiding this chronic disease. Adopt these steps discussed above regarding World Diabetes Day and share them with your circle, so you can help others to stay healthy and away from diabetes.