10 Natural Ways to Prevent Diabetes Before it Starts

Diabetes, also referred to as "Sugar" in general terms, is a disorder that impairs the body's capacity to process blood glucose. It is referred to as a silent killer since there are no obvious diabetes symptoms that would alert you to the fact that you have it or are at risk of getting it. According to research, diabetes is among the most prevalent medical conditions that affect people. Moreover, it is no longer seen as a disorder that just affects older people; research indicates that youngsters are just as susceptible to the ailment as anyone else.

10 Ways to Stop Diabetes Before It Starts

Although there is currently no cure for diabetes, it may be managed with the help of doctors by administering prescription drugs, stringent dietary guidelines, and a change in lifestyle. With a little bit of committed constancy, implement the six natural techniques to stop diabetes before it starts:

1. Refined Carbohydrates & Sugar must be Avoided: The effects of high sugar levels in the human body are dire. Consuming products heavy in refined carbs and sugar raises blood sugar and insulin levels, which can lead to diabetes over time. White flour (maida) products, cakes and pastries, and morning cereals are high in simple carbs and hence bad choices. Replace them with wholesome alternatives made from organic plant sources like whole grains, vegetables, and fruits.
2. Regular Exercise: Physical activity is important for general health, especially if you live an unhealthy lifestyle. Add a daily fitness routine to your schedule. Choose an activity, such as walking, jogging, swimming, or playing any kind of sport. Walk for five to ten minutes between work duties.
3. Quit Smoking: Those who smoke cigarettes often may develop insulin resistance, which is a precursor to Type-2 diabetes. Give up your nicotine addiction since there are no benefits to smoking.
4. Keep Track of Your Portions/Meals: Healthy meals in unhealthy quantities might be harmful to your health. Avoiding large portions helps lower insulin and blood sugar levels and lower the risk of developing diabetes. Eat less, but make sure that the food on your plate is healthy and full of vitamins, minerals, protein, carbs, and fats.
5. Stay Hydrated: By substituting water for other beverages, one may be able to better regulate one's insulin and blood sugar levels, lowering one's risk of developing diabetes. Be sure to consume two litres of water each day. Drink coconut water, black coffee, and green tea; stay away from aerated beverages, juices with added sugar, etc.
6. Maintain a Healthy Weight: Changing your diet and exercising more can help you lose around 7% of your body weight, which can reduce your chance of developing diabetes by about 60%. However, avoid starving yourself or following diet programmes that you read online. Eating a healthy diet and, better yet, getting advice on what to eat from your doctor or a nutritionist are the best ways to reach your optimum weight and BMI.
7. Changing sedentary lifestyle: Prolonged sitting and limited physical activity are linked with a higher risk of type 2 diabetes. Adopting an active lifestyle, setting achievable goals to break sedentary habits can significantly reduce this risk. Standing during phone calls or opting for stairs over elevators can be some minor lifestyle changes. Small steps can make a big difference, so be persistent in your efforts. Incorporate 30 minutes of exercise into your routine, set up a schedule and monitor your physical activity using a tracker. 
8. High-fiber diet: Eating a high-fiber diet offers various health benefits, especially in terms of gut health, weight management, and diabetes prevention. Fiber helps in maintaining low blood sugar and insulin levels by slowing down food absorption and leading to a gradual rise in blood sugar. This nutrient, found in both soluble and insoluble forms, has been associated with reduced fasting blood sugar levels. Incorporating fiber-rich foods into each meal can help prevent spikes in blood sugar and insulin levels, thereby potentially lowering the risk of developing diabetes.
9. Vitamin D: Optimizing vitamin D levels is crucial for blood sugar management. Research links vitamin D deficiency to insulin resistance and type 2 diabetes, with studies suggesting that vitamin D supplements may improve blood sugar control in those with prediabetes. However, while its role in preventing the progression from prediabetes to diabetes remains debated, maintaining adequate vitamin D levels is vital, especially for the deficient. Fatty fish, cod liver oil, and sunlight exposure are natural sources, but supplementation may be necessary for some individuals. Consulting a doctor to check vitamin D levels before starting supplements is advisable to potentially reduce the risk of diabetes.
10. Limit processed foods: Reducing the consumption of heavily processed foods is beneficial for overall health, particularly in reducing the risk of diabetes. While some level of food processing is common and not inherently unhealthy, highly processed foods often contain added sugars, unhealthy fats, and chemical preservatives. Limit the intake of packaged foods high in vegetable oils, refined grains, and additives may lower diabetes risk and opt for whole foods like nuts, vegetables, and fruits to reduce the risk of diabetes.

What are the complications associated with Diabetes? 

Diabetes is a chronic condition that can lead to various complications if not well-managed. Complications can affect different organs and systems in the body. Here are some common complications associated with diabetes:

• Cardiovascular Complications:
  • Heart Disease: People with diabetes have an increased risk of developing coronary artery disease, leading to conditions like heart attacks and angina.
  • Stroke: Diabetes can contribute to the development of atherosclerosis, increasing the risk of stroke.
• Neuropathy (Nerve Damage):
  • Peripheral Neuropathy: Nerve damage, particularly in the feet and legs, can cause pain, tingling, numbness, and loss of sensation.
  • Autonomic Neuropathy: Damage to nerves controlling internal organs can lead to digestive, urinary, and cardiovascular problems.
• Nephropathy (Kidney Disease):
  • Diabetic Nephropathy: Long-term diabetes can lead to kidney damage, potentially progressing to chronic kidney disease and end-stage renal disease.
• Retinopathy (Eye Damage):
  • Diabetic Retinopathy: High blood sugar levels can damage the blood vessels in the eyes, leading to vision problems and, in severe cases, blindness.
• Foot Complications:
  • Peripheral Arterial Disease (PAD): Reduced blood flow to the feet increases the risk of infections and slow wound healing.
  • Foot Ulcers: Nerve damage and poor circulation can lead to foot ulcers, which may become infected and, in severe cases, result in amputation.
• Skin Complications:
  • Bacterial and Fungal Infections: Elevated blood sugar levels can contribute to skin infections.
  • Itching and Dry Skin: Diabetes can lead to dry skin and itchiness.
• Infections:
  • Compromised Immune System: People with diabetes may have a weakened immune system, making them more susceptible to infections.

Conclusion

There are several measures you may take to prevent diabetes. It could be beneficial to perceive prediabetes as a driver for making adjustments that can help lower your risk. The best way to prevent diabetes is to eat the right kinds of foods and engage in lifestyle activities that encourage healthy blood sugar and insulin levels.

FAQs

1. What are foods that can prevent diabetes?

While there's no guaranteed prevention for diabetes, adopting a healthy diet and lifestyle can help reduce the risk of developing type 2 diabetes. Include the following foods in your diet:

• Fruits and Vegetables: Rich in fiber, vitamins, and antioxidants, they contribute to better blood sugar control.
• Whole Grains: Foods like brown rice, quinoa, and whole wheat provide fiber, helping regulate blood sugar levels.
• Lean Proteins: Opt for sources such as poultry, fish, beans, and legumes.
• Healthy Fats: Include sources like avocados, nuts, seeds, and olive oil in moderation.
• Low-Fat Dairy: Choose low-fat or fat-free dairy products for a good source of calcium and protein.
• Foods Rich in Omega-3 Fatty Acids: Include fatty fish (salmon, mackerel), flaxseeds, and walnuts for potential benefits in reducing diabetes risk.
• Moderation with Carbohydrates: Focus on complex carbohydrates, and be mindful of portion sizes to help control blood sugar.

2. What reduces blood sugar quickly?

If someone is experiencing high blood sugar, certain strategies may help lower it quickly:
Physical Activity: Exercise can help the body use glucose for energy, reducing blood sugar levels. Consult with a healthcare professional before starting a new exercise routine.

• Hydration: Drinking water helps flush excess sugar from the bloodstream through urine.
• High-Fiber Foods: Foods high in fiber, such as vegetables and whole grains, can help stabilize blood sugar levels.
• Protein-Rich Snacks: Snacking on a small amount of protein, like nuts or cheese, may help slow down the absorption of sugar.
• Medications: If prescribed, taking diabetes medications as directed by a healthcare professional can help lower blood sugar.

3. What is the normal sugar level by age?

Blood sugar levels are typically measured in milligrams per deciliter (mg/dL). Here are general guidelines for fasting blood sugar levels:

• For Adults (non-diabetic): 70-99 mg/dL is considered normal.
• For Adults (diabetic): Generally, target levels are around 80-130 mg/dL before meals and less than 180 mg/dL two hours after starting a meal.
• Target levels may vary for individuals, and healthcare providers may set personalized goals based on factors such as age, overall health, and the presence of other medical conditions.

4. Who is at risk of diabetes?

Several factors can increase the risk of developing diabetes. Individuals at higher risk include:

• Family History: Having a close family member with diabetes increases the risk.
• Age: The risk of type 2 diabetes increases with age, especially after 45.
• Weight: Being overweight or obese is a significant risk factor.
• Physical Inactivity: Lack of regular physical activity is associated with a higher risk.
• Race and Ethnicity: Some ethnic groups, including African Americans, Hispanic/Latino Americans, Native Americans, Asian Americans, and Pacific Islanders, are at higher risk.
• High Blood Pressure: Having hypertension is a risk factor for diabetes.
• Gestational Diabetes: Women who had gestational diabetes during pregnancy are at an increased risk.
• Polycystic Ovary Syndrome (PCOS): Women with PCOS have a higher risk of diabetes.
• Prediabetes: Having higher-than-normal blood sugar levels without meeting the criteria for diabetes.