Diabetes is one of the most common diseases that plague people in America. It can be tough to know what you can do to prevent it because everything out there says something different and contradictory. We’re going to take a look at some things that have been found to help reduce your risk for diabetes, so you’ll have some concrete information about how you can better protect yourself from this serious health issue. So let’s get into it!
- 1 Drink More Water
- 2 Eat More Fiber
- 3 Exercise More Often
- 4 Sleep More
- 5 Eat Healthy Fats
- 6 Eat Breakfast Every Morning
- 7 Drink Tea Every Afternoon
- 8 Limit Refined Carbohydrates
- 9 Limit Refined Sugars
- 10 Watch Portion Sizes
- 11 Start Using Coconut Oil Everyday
- 12 Fix Your Gut Health
Drink More Water
This one sounds like such a no-brainer that we often forget how important it is until it’s too late. Dehydration has been linked with several different health problems including Type II Diabetes. When our bodies become dehydrated they go into survival mode by storing excess glucose (sugar) instead of burning it off or keeping it out of your bloodstream where it could potentially cause damage. Make sure to drink plenty of water throughout the day so that you can keep your body hydrated, healthy, and happy!
Eat More Fiber
Unfortunately, diets like Atkins and other low-carb regimens are still all-too-popular even though they’ve been shown to do more harm than good over time. Eating tons of meat increases your risk for heart disease, colon cancer, kidney problems, etc., but that doesn’t mean you can’t eat carbs! Eating lots of high fiber foods like whole grains (not refined), fruits/vegetables is a great way boost your blood glucose control naturally while also improving insulin sensitivity. It’s not an easy fix by any means but it definitely helps if done right!
Exercise More Often
Regular exercise reduces your risk for all kinds of diseases including diabetes by improving circulation throughout your entire body – greatly reducing chances that either type will develop. Exercise also battles weight gain, another factor closely tied to both types of diabetes (and something many people attempt to avoid when trying to treat their symptoms!). Finding an activity that matches with what you enjoy doing makes it much easier for most people to start exercising regularly so that’s a great first step.
While you might not think something as simple and basic as sleeping can play a huge role in whether or not someone develops diabetes. It actually has far more impact than most people realize. When we don’t get enough sleep our insulin sensitivity goes down because our bodies aren’t able to do their job effectively. This puts us at a much higher risk for both types of diabetes over time! Shoot for eight hours every night so your body is properly rested when it comes to fighting off disease naturally.
Eat Healthy Fats
This is another thing you’ve probably heard a million times, but it’s important so we’ll say it again: while butter and other high-fat foods definitely do have their place in our diets (hello avocados!), We need to be careful not to overdo them. Diets that are very low fat or even no fat at all tend to increase your risk for type one diabetes. The lack of essential fatty acids can weaken your immune system over time. By eating healthy fats like olive oil instead of fried food/butter etc., you’re committing yourself towards improving your health overall!
Eat Breakfast Every Morning
Eating breakfast is also important for both types of diabetes because not eating in the morning makes your blood sugar levels dip instead of rising during the day. That’s why it’s smart to eat something every morning (even if it isn’t much). Just don’t forget to try and include lean protein or fiber-rich carbs like whole-grain toast or cereal with low-fat milk for best results. This will help prevent spikes in insulin production after meals instead of having too much circulating around which can increase risk factors.
Drink Tea Every Afternoon
Tea is another great way to reduce your risk because of its high levels of antioxidants. The catechins in tea have been found to help block the enzymes that are responsible for converting carbohydrates into sugars. Both are good things when you’re trying to keep diabetes at bay! There are lots of different teas out there, so try a few until you find one that’s perfect for your taste buds.
Limit Refined Carbohydrates
Cutting down on refined carbohydrates has also been shown to be an effective way to reduce your chances of developing either type of diabetes. It might even improve how well some people with diagnosed cases control their blood sugar. This includes sugars like high fructose corn syrup and other sweeteners often found in processed foods. They’re not only bad for overall health but put you more at risk for disease development.
Limit Refined Sugars
While you might be tempted to cut out all sugar from your diet, that’s not the best idea because it would also limit healthy foods like fruits or dairy. Instead, try limiting how often you eat things with high fructose corn syrup and other refined sugars in them. This will dramatically decrease your chances of developing either type of diabetes! It’s definitely a lifestyle change but one that pays off big time when done right (and is totally worth it).
Watch Portion Sizes
This is something we all know but often forget. Portion sizes play a huge role in whether or not someone develops diabetes which makes it extremely important to keep track of what you’re eating and how much at any given time. If you eat too little, your body will start working overtime (and needlessly). If you eat too much you’ll put yourself at risk for both types! Make sure the plates in your kitchen are only filled halfway when preparing meals so that they can be more accurately tracked without making things confusing. You don’t have to obsess over calorie counting; just make an effort to pay attention to serving size instead!
Start Using Coconut Oil Everyday
Coconut oil has been linked with helping reduce insulin resistance levels in the body, which can be helpful in preventing both types of diabetes. It’s also been shown to help control blood sugar levels so you don’t have as many high and low spikes throughout the day (which is a major risk factor). To get these benefits, try using coconut oil for cooking and baking whenever possible!
Fix Your Gut Health
While the exact way that a healthy gut can help prevent diabetes is still being studied, it’s been found that people with Type II Diabetes often have more of certain types of bacteria in their digestive tract than those without. This has been linked to insulin resistance directly! Taking steps to get your body back on track when it comes to bacterial balance might be helpful even if you don’t currently have any symptoms.
Diabetes is a massive problem in the US and around the world – but it doesn’t have to be. Implementing these tips into your daily routine can help prevent both types of diabetes from ever developing, even if you do already suffer from one type! Just remember that old adage. An ounce of prevention is worth a pound of cure. Trust us on this one – you want to try everything possible upfront before moving onto more serious measures down the road!