How to Prevent Diabetes

How to Prevent Diabetes

For some people, their genetic make-up may mean that learning how to prevent diabetes is irrelevant as they will be predisposed to the illness regardless of their diet and lifestyle choices. For many Americans, however, type 2 diabetes is a threat of a dire consequence that stems from unhealthy eating habits and addiction to drugs like nicotine and alcohol. Diabetes can be avoidable in these situations by learning how to lower blood sugar levels through natural processes.

Diet

The first piece of advice that doctors will give their patients who are asking about lowering blood sugar is to maintain a healthy diet. The disease of Type 2 diabetes is generally caused by the strain put on their pancreas when people eat too many high-sugar and high-fat foods. The pancreas goes into overdrive to produce enough insulin to break these sugars down and, like any organ, there is only so much it can take. Eating foods that lower blood sugar will be an essential part of your diabetes prevention diet.

For example, you may want to eat more:

  • Cherries – Any food that is high in antioxidants will help you to lower your blood sugar levels, and cherries contain one of the highest levels of antioxidants in the fruit world, gram for gram. They are high in fiber, which helps to stimulate your pancreas to make more insulin.
  • Nuts – If you are learning how to prevent diabetes, the high protein content of nuts can help. They slowly release energy, which stops the traditional blood sugar rush that comes from eating a normal meal and that can trigger a diabetic reaction. They can also help your body to lower its insulin resistance, which means that your cells absorb the blood sugar more easily.
  • Lemons – Lemons contain a key acid called limonene, which not only gives the fruit its unique taste but also reacts positively with your stomach acid to break down food faster. This can lower your blood sugar levels as the food has less time to be processed into its component sugars and vitamins.

A special diet has been developed that has shown promise in preventing the development of full diabetes. The borderline diabetes diet emphasizes eating fresh fruits and vegetables, drinking plenty of water and avoiding refined sugars such as found in donuts and desserts. Many who have followed the diet attest to its success.

Exercise

Changing your activity levels is the other main piece of advice doctors give to people wanting to know how to prevent diabetes. Type 2 diabetes generally affects those people with weight problems and who aren’t very physically active. In part this is because their blood circulation is poor, meaning that there is less chance of blood sugar making it to the cells, even without insulin to help it enter the cells.

The other major factor in overweight people is the stress the excess weight puts on the pancreas and other internal organs. A person carrying a lot of extra weight will need to eat more calories to sustain themselves, which in turn will require the pancreas to produce a lot more insulin to avoid a high blood sugar rush. Only so much insulin can be produced before long-term damage is caused, so eating in moderation is one answer for how to prevent diabetes.

Diabetes is easy to prevent. Avoid excessive sugar and refined carbohydrates. Avoid processed oils. Reduce toxin exposures and practice regular detoxification.

Pre Diabetes

If your doctor has diagnosed you with the illness, putting a pre diabetes diet in place can help to reduce your risk of developing type 2 diabetes. Pre diabetes acts as an early warning system, where your blood sugar levels approach dangerous levels. You can act on this information by exercising for at least 30 minutes a day and eating foods that are low in sugar and high in fiber and protein.

It’s never too early to start thinking about how to prevent diabetes, as the illness already affects over 20 million Americans. Making simple changes to your diet and activity levels is easy, but for a more detailed plan, you should consult your doctor.


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