Lifestyle changes to lower the risk of diabetes

Diabetes is largely considered as a lifestyle disease and making small but significant changes in your day-to-day life is an effective way to lower the risk of developing diabetes, particularly type 2 diabetes. Wondering how you can lower the risk of getting this disease. In this blog post we suggest several lifestyle changes that can help reduce your risk.

You need to ditch unhealthy lifestyle habits & swap it with healthy choices to keep diabetes at bay. These changes include:

Eating a balanced diet: Focus on a diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. Avoid or limit sugary and highly processed foods, as well as excessive consumption of red meat.

Portion control: Be mindful of portion sizes to avoid overeating. Smaller, controlled portions can help with weight management and blood sugar control.

Choose low-glycemic foods: Foods with a low glycemic index (GI) are less likely to cause rapid spikes in blood sugar. These include whole grains, legumes, and non-starchy vegetables.

Cut down on sugar and sugary drinks: Minimize your intake of sugary beverages, such as soda and fruit juices, as well as sugary snacks and desserts.

Increase fiber intake: Foods high in fiber, such as whole grains, vegetables, and legumes, can help stabilize blood sugar levels and improve insulin sensitivity.

Stay active: Regular physical activity can help improve insulin sensitivity and maintain a healthy weight. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training.

Control stress: Chronic stress can affect blood sugar levels. Practice stress-reduction techniques like meditation, yoga, deep breathing, or hobbies that relax you.

Get adequate sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can disrupt hormones and increase the risk of insulin resistance.

Know your family history: If you have a family history of diabetes, you may be at a higher risk. Be aware of this risk factor.

Regular check-ups are best to manage the risk of Diabetes

Visit our general practitioner Dr. Sheheeja P M  for regular check-ups and screenings to monitor your blood sugar levels and assess your diabetes risk. She brings over a decade of extensive experience from NABH and JCI-accredited hospitals and distinguished healthcare centers in the UAE and India. She is adept at handling conditions like Diabetes and other lifestyle related ailments. Schedule an appointment with Dr. Sheheeja by making significant changes to your lifestyle, especially if you have existing health conditions. She can provide personalized guidance and monitor your progress.