Left untreated, diabetes can lead to complications such as heart problems, stroke, eye disease, kidney failure, and foot amputation. Fortunately, diabetes can be prevented. With the right lifestyle changes, you can reduce your own risk for developing diabetes.
Lifestyle Changes to Reduce Diabetes Risk
- Trim body fat. Being overweight and obese can increase your risk for diabetes. For every kilo you lose, you lessen your risk by 16 percent.
- Watch your diet. Eat a wide range of fruits and vegetables. Avoid food that are rich in fats, especially saturated and trans fats, as well as those high in sugar.
- Drink plenty of water. Avoid sugary beverages and opt for your best bet: water. Drink the recommended 8 to 10 glasses of water daily.
- Be active. Those who live a sedentary lifestyle are more likely to have diabetes than those who are active. By exercising for 150 a week, you can make your body more sensitive to insulin and have less risk for diabetes. Even walking or climbing stairs instead of taking the car or using the elevator, can help keep your heart rate up.
- Sleep well. Be sure to have good quality sleep and to sleep for at least 6 to 8 hours a day.
- Reduce stress. Stress hormones, when triggered, can increase your blood sugar. By learning ways by which you can release stress, such as meditation or engaging in hobbies, can help you have a high quality of life with less tress.
- Visit your doctor. Regular visit to the doctor can help monitor your health, especially your blood sugar. This is especially helpful for those who have a family history of diabetes.