Introduction

There is a famous saying that prevention is better than cure. The Oxford Dictionary very clearly defines this proverb. It says – it is easier to stop something happening in the first place than to repair the damage after it has happened. Thus, in the context of our topic – it is always advisable to take care of the ailment rather than later taking the medication for the same.

This holds for diabetes also. If you can start taking preventive measures today, you will not have to take care of the condition later and regret that you did not start taking care of your health earlier. Managing diabetes is a lifelong process. Make your health a priority and enjoy a healthier and stress-free life. It is observed that when a disease affects the body, it may start corrupting your body organs whether directly or indirectly. Sometimes it may happen that the body does not recover at all. Thus, start taking preventive measures today and be safe than sorry later.

Besides health, you might also end up spending on medication, doctor fees, and other necessary steps that you might have to take to keep you healthy.

There are a few preventive steps that you can also take to prevent diabetes. These are necessary and effective and can be resorted to after taking advice from a doctor or physician. We do not claim that these would prevent the disease, but can surely assure you that resorting to these preventive steps will in the long run help you achieve a diabetes-free and healthy life.

Preventive Steps

1. Cut down on sugar: Sugar is known to be a booster for diabetes especially if taken in a liquid state. Instead of refined or concentrated sugar, try taking it in sucrose forms, such as dry fruits, unsweetened curd, fruits, and vegetables. You can try artificial sweeteners in case there is a sharp craving for sweets. Take sugar-free beverages as sugar in liquid form is most dangerous for raising diabetes levels. Avoid aerated drinks, sweet lassi, squashes, fruit juices, canned juices, tea, and coffee with added sugar and replace them with salty lassi, diet fizzy drinks, lemonades without sugar, plain water, plain milk, coconut water, and so on. Sugary drinks such as fruit juices or smoothies, still contain a lot of concentrated sugar. Keep away from food fads and eat responsibly by consulting a dietician or a physician who can give you a daily calorie diet chart. Follow this diet chart religiously.
2. Avoid smoking: Smoking can result in a lot of complications especially if you are on the brink of having diabetes, that is your diabetes levels are on the borderline. If possible, it is better to quit smoking to lead a healthy life. Smoking can cause an increase in type 2 diabetes and the risk of various diabetic complications, including:
3. Heart diseases, such as stroke and blockage of arteries
4. Eye diseases leading to permanent blindness
5. Nervous system breakdown
6. Kidney diseases, such as increased LDL (low-density lipoprotein) and decreased HDL (high-density lipoprotein). We shall talk about these in the upcoming header “Keep cholesterol under control.”
7. Premature death

Take advice from your healthcare professional and seek ways from them to quit or avoid smoking.

• Manage weight: Weight is a major factor in controlling diabetes. Obese people are more prone to diabetes leading to other complications as well. They have a higher risk of developing type 2 diabetes. Overweight people can develop a condition in which muscle and tissue cells become more unaffected by insulin. Insulin as we all know is a hormone that helps the body consume glucose. It is very important to keep the body weight under check to prevent and manage type 2 diabetes. Managing weight can also mend other conditions like heart disease, stroke, high blood pressure, and high LDL.  Start with small steps. Even shedding a few kg can do wonders in the right functioning of the insulin in the body, thereby avoiding the risk of getting the disease in your body.

• Keep BP under control: An optimum Blood Pressure is a direct result of eating a healthy, low-fat, and low-salt diet. Avoiding overconsumption of alcohol, and taking exercises regularly prove to be beneficial in controlling high blood pressure and cholesterol. Consult your physician or medical practitioner to get recommendations on prescribed medication, if necessary.

According to a 2018 article people with high blood pressure usually have insulin resistance and have an increased risk of developing diabetes compared to those with typical blood pressure.

High blood pressure before the occurrence of diabetes may lead to diabetes complications. Keeping blood pressure at target levels can help lower blood sugar and reduce the risk of complications.       

       

• Avoid Bad Carbohydrates: You do not have to cut all the carbs, in the first place. You just have to avoid the bad carbs. Choose food that is easily digestible and quickly breaks down in the body. Bad carbohydrates penetrate blood levels quickly and easily leading to high levels of sugar in the blood. Foods that are high in sugar but low in fiber or nutrients, such as Flour bread, sweet pastries, pasta made from wheat flour, canned and un-canned fruit juices, and processed foods with sugar or high-glucose syrup are bad for diabetes. Instead of concentrated or refined carbohydrates, try complex carbohydrates like fresh fruits and vegetables, oats, and multi-grains. It is not about avoiding carbs, but it is about eating the right quantities of carbs and planning your diet accordingly.

• Pay attention to your feet: When you notice the decreased flow of blood in the legs and feet, leading to numbness of feet, other body infections, and unhealed ulcers resulting in possible amputation, it is a sign that you are on the brink of having diabetes. Diabetes can reduce blood flow and harm the nerves in your feet. If it is left untreated, it can impair the sensation in the feet. Additionally, the cuts and blisters – allergies caused by diabetes can lead to serious infections. Diabetes can cause pain, uncomfortable feelings, and complete loss of sensation in your feet.

• Keep cholesterol under control: LDL (low-density lipoprotein) and HDL (high-density lipoprotein) are the types of cholesterol that are both lipoproteins, which are a combination of fat and protein. While LDL is called “bad” cholesterol, and HDL is “good” cholesterol. Optimal levels are 40 mg/dL for males and 50 mg/dL for females. 

It is to be noted that high levels of LDL can block the artery walls, narrow down blood vessels and veins through which blood passes, and thus can cause clots leading to heart attack or stroke. High cholesterol is a major concern since it can lead to worse damage in terms of making diabetes uncontrolled and untreated. When high BP along with high cholesterol occur in a body and a person is also diabetic, it can lead to a heart attack, stroke, or other life-endangering conditions.

• Exercise Daily: With exercise, you can prevent diabetes. Exercises increase heart rate and breathing and thus help in weight loss and healthy weight maintenance. Physical activities can certainly help you manage type 2 diabetes and can further curtail it from developing in the body. The effect of exercising can last up to 24 hours. This way insulin will perform better in your body thus leading to less possibility of developing diabetic conditions. Besides adopting an exercise routine, you should also be cognizant of the fact as to how your body responds to exercise. Checking your sugar levels before and after doing a workout is very important. It will tell you the benefits of the physical activity. A daily routine of half an hour of exercise can bring down sugar levels very fast and can prove to be fruitful in the long run.
• Drink responsibly: Alcohol is yet major factor that can lead to high or low blood sugar, depending on the amount you drink. It also largely depends on whether you eat while taking the alcohol. If you must drink, do it with restraint. Men can have two drinks a day while women are suggested to take only one drink a day. Always supplement your drink with a meal or snack. Include the calories from any alcohol you drink in your daily calorie count.
• Take stress seriously: Stress can trigger all types of diabetes easily and quickly. In case of stress, the body releases hormones like cortisol and adrenaline. These hormones can make it tougher for insulin to work appropriately and can raise blood sugar levels, and rouse glucose levels in the body. In a healthy and fit person, the increase in glucose is automatically taken care of; but in people with the tendency of diabetes, the body cannot break down the glucose properly without insulin. And insulin function is impaired because of those hormones released. Stress less, live more!

Conclusion

Diabetes is not a disease that cannot be prevented. With a proper and balanced diet preventing diabetes is possible. You must be wondering if it is easier said than done. But believe me, simple lifestyle changes can do wonders for you in fighting out this chronic disease. As Theodore Roosevelt once said “Believe you can and you are halfway there. “

Let us summarize once again all that you can do to prevent this disease.

• Take less sugar or avoid it completely
• Avoid smoking
• Manage weight
• Keep BP under control
• Avoid Bad Carbohydrates
• Pay attention to your feet
• Keep cholesterol under control
• Exercise Daily
• Drink responsibly
• Take stress seriously

I want to conclude with two sayings to get you going.

One from Christopher Reeve – “A hero is an ordinary individual who finds the strength to persevere and endure despite overwhelming obstacles.” Start small. Keep steady. Follow simple routines.

The other is by Jim Ryun, Olympic track star – “Motivation is what gets you started. Habit is what keeps you going.” Follow the preventive tips.

Start prepping today to fight the disease and do not regret it later! All the best!