Prevention is better than cure, right? Following the right tips to avoid a disease like diabetes is much better than going through a curing journey. Prevention is so easy step to make and guess what? It has many other benefits but preventing diseases like diabetes. Now, it’s time to know how to activate prevention system.
What I am about to say is like a key that opens many healthy doors in your life and for sure I mean the healthy food system or the healthy diet. When I say healthy diet, I don’t mean cutting food for losing weight as many people think, but it actually mean eating the right foods with the right ratio. The healthy diet should include fresh and leafy green vegetables and make sure to reduce your intake of vegetables like potato, sweet potato or any other kind of vegetables that contain big amount of carbohydrates.
Include fresh fruits in your diet but reduce your intake of the fruits that have high sugar amounts like grapes and banana and avoid the fruit juices as well, because when you turn the fresh fruits into juices, you are removing all the good fibers that they have. Consume low fat proteins like lean meat, white fish and lean chicken and avoid the fatty meats as much as you can. Adding whole grain to your diet will be a great step to make like, oats and brown rice.
Low or non fat dairy products will be better option than the full fat products; you can drink skimmed milk, low fat yogurt and cheese. Complex carbohydrates like whole grain that I mentioned above are a good replacement for simple carbohydrates. It’s so important to reduce your daily intake of sugar and salt as well. All these diet tips are very important to follow, imagine them as shield that will protect you from developing diabetes.
Food isn’t the only part of the healthy diet system that you need to prevent diabetes, but you should organize your meals as well. You should eat the three essential meals, breakfast, lunch and dinner, you should also avoid eating any heavy meals at late times of the night and for sure drink enough water about 6 to 8 glasses daily.
The right diet system won’t only prevent diabetes, but it will help you to maintain your health in a good shape and your weight as well. Speaking of weight; maintaining the healthy weight is one of the most important things that will help you to prevent diabetes, so make sure to pay good attention to this point and don’t worry following the above diet tips will help you to achieve this step successfully.
Stay active, exercise and keep moving, take the stairs instead of the elevator, do some morning walking or running, play the sports that you love like tennis, soccer or football, etc. doing physical activity and exercising are major steps to prevent diabetes causes especially the genetic ones. You know what else, doing regular physical actives will keep the stress away and yes, stress and anxiety could be alarming attitudes to your health especially when it comes to diabetes. Smoking is another thing that you should think about dropping to prevent diabetes, because the tobacco could raise the blood sugar levels which may lead to insulin resistance and you can predict the rest of that scary story.
Since I mentioned the genetic causes, let me tell you more about it. If you have any family history of diabetes, you should keep yourself updated of your blood sugar levels, give a visit to your doctor and tell her or him about your concerns and follow all the advices and tips that your doctor will tell you about and in most cases they will be running some tests and following good food system.
Remember, the regular check ups and the tests are not only recommended for people with family history of diabetes, but everyone should run these tests and check ups at least once a year especially after 40. One last thing, pay good attention to your blood pressure and cholesterol levels, because maintaining your cholesterol levels and blood pressure at good rates is another important factor to prevent diabetes.