Effective Tips To Help Prevent Diabetes

Type 2 diabetes is on the rise in America, but the good news is, it can be prevented or delayed by inculcating healthy daily habits. Listed below are six practical tips you can start with:

Increase Your Intake of Fiber and Protein

Eating fiber-rich foods like legumes, wheat bran, and whole-wheat flour can help moderate how much your body digests. Eating foods like lean meats, poultry, eggs, and tofu that are rich in proteins will keep you satiated longer, so you don’t binge eat carbs.

Avoid Smoking or Quit Altogether

Smoking reduces the flow of oxygen that your organs need to survive. Damage to your pancreas can affect the production of the hormone insulin, increasing your chances of developing diabetes.

Avoid Processed Meats and Fast Food

Processed foods tend to be calorie-dense. Consuming these in large quantities will increase your risk of being obese.

Reduce Your Stress Levels

Your body releases hormones like cortisol when you’re stressed. Elevated cortisol levels over a long period can cause you to become insulin resistant. Strategies to manage stress can lower the risk of diabetes.

Work out More than Once a Week

Don’t exercise for an extended period on any one day of the week. Instead, exercise for shorter periods on at least three or more days to keep your metabolism active.

Get a Good Night’s Sleep

When you don’t feel well-rested, you may be tempted to skip your workout and reach out for comfort foods. Plus, certain sleep disorders, like sleep apnea, increase the risk of developing insulin resistance and diabetes.