Diabetes is a chronic condition that affects your body’s process for sugar or glucose. Many risk factors put you at higher risk for developing the disease, especially being overweight, following an unhealthy diet, smoking, and infrequent exercise. Although doctors sometimes treat the disease with medications and insulin injections, most treatment options are based on lifestyle. Your doctor will likely suggest managing your condition with a healthy diet, exercise, and lifestyle changes to improve overall health. If the condition has been diagnosed or you want to avoid it altogether, making these changes early can be a great help. In this article, we have shared some valuable tips on how to prevent diabetes naturally.
Adherence to a Proper Diet to Prevent Diabetes Naturally
Follow a routine of daily meals and should not miss meals. Skipping meals will drop your blood sugar, which can be harmful to diabetics. Stay on a consistent meal schedule to keep your blood sugar stable.
- In particular, do not skip breakfast. If you work a lot and are always on the go, try packing snacks that you can eat throughout the day.
Eat at least five servings of fruits and non-starchy vegetables daily. Mainly an herbal diet is best for the prevention and treatment of diabetes. Include at least one serving in either of your regular meals and snack on them throughout the day.
- Starchy vegetables include squash, corn, peas and potatoes. These have a higher glycemic index and are not good for diabetics.
- The CDC recommends filling half of your plate with fruits and vegetables to make sure you get enough.  X Reliable Resource Centers for Disease Control and Prevention The main U.S. public health institution, headed by the Department of Health and Human Services Go to source
Get your protein from low-fat sources. Poultry, fish, beans, nuts and lentils all provide protein without a lot of saturated fats. Prioritize these sources of protein over red meat and processed foods.
- If you eat poultry or fish, remove the skin to remove saturated fats.
Include whole grain products for complex carbohydrates. Complex carbohydrates have a lower glycemic index and do not cause a spike in your blood sugar. Instead, replace all white and fortified flour products with whole grain and cereal types.
- Eating brown products are always better than white products. Brown rice and bread do not have fortified flour, while white varieties do not.
Consume 25-30 grams of fiber daily. A high-fiber diet can help to prevent from the diabetes. Include plenty of fruits, leafy vegetables, and whole grains to get the recommended amount of fiber per day.
- You can also take fiber supplements to add more fiber to your diet, but doctors recommend that you get as much food as possible first.
Avoiding as much added sugar as possible from your diet. Cut out sugar-based desserts, soda and other products with a lot of added sugar. Get in the habit of checking nutrition labels on everything you buy because some foods contain a lot more sugar than you notice.
- Adults should generally limit their sugar intake to 25-35 grams per day. If you are diabetic or prediabetic, you should be well below this limit.
- The added sugars are different from natural sugars, such as in fruit. Added sugars are the ones you need to limit.
Limit the salt dose to 2300 mg per day. Salt narrows your blood vessels and raises your blood pressure. This can set you up with heart disease and diabetes, so consume up to 2,300 mg of salt a day.
- The American Heart Association recently lowered its sodium recommendation to 1,500 mg daily for people at risk for diabetes and heart disease. If you are prediabetic or overweight, it would be better for you to follow this instruction.
More Exercise to Prevent Diabetes Naturally
Exercise for 30-60 atleast in a single day. Physical activity is very important in both the prevention and treatment of diabetes. You can take 30 to 60 minutes of moderate exercise for at least 5 days a week or 15 to 30 minutes of intense exercise.
- Playing sports is also important, so joining a local team or club can be a great way to get more exercise.
Do aerobic exercises to improve your cardiovascular health. Aerobic exercises are good for lowering the blood pressure and burning your calories. Walking, running, biking, swimming and kickboxing are basic aerobic exercises. Build an exercise routine around these exercises.
- Always start slowly if you are not used to training. Do not try to drive a long distance on the first day, otherwise you may injure yourself.
Build muscle to burn more calories while resting. Don’t forget strength and weight training. People with higher muscle content burn more calories, so building muscle will help you lose weight.
- Start with light weights and focus on the right shape when you lift weights for the first time. You can get a serious injury if you lift too much weight.
Add other physical activities to your day. There are all sorts of ways to get extra exercise throughout the day. Instead of the lift, consider taking the stairs or walking instead of moving. They give you even more exercise.
Effective Lifestyle Changes
Maintain a healthy weight. Contact your doctor to find out what a healthy weight would be for you and do your best to achieve and maintain it.
Reducing stress will improve your overall health. Stress puts you in cardiovascular trouble and can make your diabetes worse. To help your mental wellbeing, do your best to control your stress and anxiety.
- Relaxation exercises such as meditation, yoga or deep breathing can all reduce your stress levels.
Get 7-8 hours of sleep daily at night. With sleep, your body can repair itself and may help reduce the risk factor for diabetes. Do your best each night to get a good night’s sleep.
- Try to stop and do some relaxing activities for an hour before bed. Instead of playing on your computer or phone, read on instead.
Drink alcohol in moderation. Alcohol can increase your risk factor for diabetes or make your condition worse. Keep an average of 1-2 drinks a day to avoid problems.
Quit smoking or do not start at all. Smoking is harmful to your health and significantly increases the risk factor for diabetes. Quite smoking as soon as possible if you are a smoker. If you don’t smoke, avoid starting altogether to prevent long-term problems.
Unconfirmed Herbal Treatments
Eat a bitter melon to lower your blood sugar. This pumpkin may have glucose lowering properties and could help control your blood sugar if you eat it regularly.
Lower your blood pressure and glucose levels with ginseng. The results are mixed, but regular consumption of ginseng can help improve your fitness.
Try Gingko leaf extract to improve your blood circulation. Diabetes can impair your blood circulation, especially to your feet, leading to negative health effects. Gingko extract can improve blood circulation and prevent complications of diabetes.
Lower your blood pressure with garlic. Studies show that fresh garlic helps lower blood pressure. This could prevent the onset of diabetes and improve your health if you already have the disease.
Control your blood sugar with aloe vera. Aloe supplements are used in some Asian countries to treat diabetes because they may lower blood sugar levels.
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