A change in your lifestyle can be a big step towards diabetes prevention. Although family history plays a major role, people are more prone to develop type 2 diabetes due to excess weight, unhealthy habits, such as being sedentary, overeating and smoking etc. If you have been diagnosed with a prediabetic condition, introducing some lifestyle changes can prevent the onset of the disease in your body. It is never too late to begin!
Prevention of Diabetes with Simple Tips at Home
Shed Those Extra Kilos
Weight loss reduces the risk of diabetes. With a proper diet and exercise, a person can lose weight easily. Weight loss can translate into significant benefits for the body, including controlled blood pressure, better blood circulation, increased productivity during the day, and more.
Set a weight loss goal based on your current weight. You can also get a professional nutritionist to curate a diet for you to help you lose weight.
Consume More Plant-Based Food Items
Plants are rich in various essential nutrients, including vitamins, minerals, and carbs. Carbs provide sugar and starches to your body which energize it to perform day to day functions. Plant-based foods also enrich you with dietary fibres that have roughage or bulk and aid in weight loss to reduce the risk of diabetes.
Following dietary food items can help in keeping your weight in control:
- Whole grains including whole-wheat pasta, quinoa, whole oats, whole wheat bread, and whole-grain rice
- Fruits including peppers and tomatoes
- Vegetables that are non-starchy such as leafy greens, cauliflower, and broccoli
- Various legumes, including lentils, beans, and chickpeas
These are the benefits of including plant-based food items in your diet:
- Plant-based foods slow down the absorption of sugar in the body, which reduces blood sugar levels.
- They also ensure less absorption of fat and cholesterol.
- High Dietary Fibre found in plant based foods helps manage various other risk factors, including heart health, inflammation, and blood pressure.
- These food items are more fulfilling and energizing, so they help to eat less. This diet is quite helpful if you are trying to lose weight.
Also, restrict consuming added sugar and refined foods as they are high in sugar and have little fibre and nutrients. Some food items to limit are white bread, pasta, pastries, fruit juices, processed foods, sugar, white flour, and high fructose corn syrup.
Include Healthy Fats in Your Diet
Fatty foods have more calories and should be consumed in moderate amounts. To manage weight for diabetes prevention , include unsaturated fat instead of saturated fat in your diet. Unsaturated fats are also known as good fats. It is so because they promote healthy blood cholesterol and good vascular and heart health.
Some of the food items which include good fats are:
- Nuts and seeds such as flaxseeds, pumpkin seeds, peanuts, and almonds.
- Fatty fish, including tuna, cod, salmon, and mackerel.
- Oils like canola, olive, corn seed, sunflower, and safflower.
Limit saturated fats as they increase bad cholesterol in the body and enhance the chances of heart disease and diabetes. These unhealthy fats are usually found in dairy products and meats. You can easily limit your intake of saturated fats by consuming low-fat dairy, lean pork, and chicken.
Follow a Workout Routine
There are numerous benefits to following a regular workout regime. Here are some of the benefits of exercising daily :
- It helps to lose weight.
- Working out enhances insulin sensitivity in the body, keeping your blood sugar levels within a normal range and preventing diabetes.
We have listed out some exercises to prevent diabetes that you can do at home. These exercises will also keep your weight in check.
Aerobic Exercises
A 30-minute routine of high-intensity exercises such as swimming, biking, running, and brisk walking are pretty helpful in reducing weight.
Resistance Training
These exercises enhance your strength, help to maintain an active lifestyle, improve your balancing ability, and more. Some of the resistance exercises that you can follow include yoga, weightlifting, and callisthenics.
Limit Inactivity
The primary reason why people gain weight is that they stay inactive for long hours during the day. You can reduce inactivity easily by making tiny changes in your routine. This helps in controlling blood sugar levels too. Take breaks while working and walk around your space to increase the flow of blood in the body. Some light exercise may also help.
Make Healthier Choices and Skip Fad Diets
Fad diets such as paleo and keto can help in weight loss. However, in the long run, these diets can have adverse effects on your health. It is so because these diets are not sustainable in the long run. Once you stop following these patterns, your health deteriorates at a faster pace.
So, it is recommended to create a diet that helps in weight loss but is also practical enough to follow moving forward. Make a diet that you can convert into a lifelong habit. This can reduce the chances of developing Type 2 Diabetes . One way to establish a healthy diet would be to divide the food you consume into appropriate portion sizes. These are the divisions that you can create to promote healthy eating:
- Protein-rich foods, such as legumes, lean meats, and fish.
- Fruit and non-starchy vegetables
- Whole grains
The Bottom Line
Following a balanced diet and keeping your weight in check can reduce the chances of diabetes . It is recommended to contact a health expert to understand what diet may work for you. Diahome offers the facility to consult with a professional health coach from your home via a smartphone application. Download the Diahome application on your phones today to find the right health coach for you and ensure that you steer away from diabetes and other health complications!
Authors:
Mrs.Sripriya Ravi, M.Sc, Senior Dietitian
Mrs. Indumathi, B.Sc., Post Graduation, Dietitian