Smart Ways to Prevent Diabetes

Helen Holmes November 30, 2012

Diabetes is a condition where blood sugar levels are poorly controlled. In Britain, over two million people have diabetes and it is estimated that one million more do have the disease but are undiagnosed. Until today, there is no known magic bullet cure for diabetes. But there are ways to prevent the disease.

Chill out.

The more stressed you are, the greater chances you have in developing diabetes. Stress stimulates the production of hormones that increase blood sugar levels. Overtime, spikes in blood sugar levels can lead to diabetes. Meditating, listening to relaxing music, getting a massage, going out with friends and family – they are all going to help you bust stress.

Get a dose of sunshine.

In a study published in the Journal of Clinical Endocrinology & Metabolism, it was found that people with higher levels of vitamin D are less likely to develop diabetes. Health experts recommend 1,000 to 2,000 IU of vitamin D every day to reap its health benefits. Don’t worry if it’s winter. You can get the vitamin from dairy products, fatty fish and supplements as well.

Snooze for no less than 7 hours.

Researchers from the University of Chicago found that people who sleep for less than 6 hours a night were at a higher risk of diabetes than those who get at least 7 hours. Sleep deprivation makes your body insulin-resistant. It has also been found to increase the risk of heart attack and stroke.

Pop a pill of fish oil.

Fatty fish like salmon, tuna, mackerel and sardines contain omega-3 fatty acids that help improve insulin sensitivity. It is recommended that you eat at least one serving of fish. Don’t like seafood? Take fish oil in supplement form.

Spice up with cinnamon.

Cinnamon doesn’t just make coffee, rolls and breads aromatic and more flavourful – it also helps lower down your blood sugar levels.

Go with fibre.

Fibre, which you can get from fruits and vegetables, will not just make you feel full for a long period of time – it may also help curb post-meal sugar spikes. Consider brown rice. A report published in the Archives of Internal Medicine found that two servings of brown rice a week lower diabetes by 11%.

Engage in weight training.

Keeping your muscles lean lowers your insulin resistance and cut your risk of developing diabetes. A study shows that for every 10% increase in the muscle mass, one can cut his or her pre-diabetes risk by 12%. Experts recommend three days of resistance training every week. You can also engage in cardiovascular activities such as cycling, swimming and running for at least two-and-a-half hours.

Dear Readers,

Are you ready to incorporate these healthy habits in your lifestyle? What other ways do you know of that can fight against diabetes?

Share your comments below!