How can you Prevent Diabetes?
If you are at risk to develop diabetes,(Please read my earlier post from July 29, 2017) ask your healthcare provider to check your fasting blood sugar (FBS) level. This test requires fasting for 8 hours. It is possible to prevent or delay the onset of diabetes if proper measures are taken. There are three important factors that need to be addressed.
1) Weight loss:
If you are overweight, losing 5 to 7 percent of body weight can prevent or delay the onset of diabetes.
2) Eat healthy:
Eat a diet that’s low in fat and salt and rich in whole grains, beans, fruits, vegetables, and lean protein. Reduce your daily calorie intake. Whole grains may reduce your risk of diabetes. Switch to whole grain breads, pasta, and cereals. The fiber and bran in whole grains make it harder for digestive enzymes to break down the starches into glucose. This leads to lower, slower increases in blood sugar and insulin and a lower glycemic index. In contrast, white bread, white rice, donuts, bagels, and many breakfast cereals have a high glycemic index and glycemic load. They are capable of causing spikes in blood sugar and insulin levels, which leads to increased diabetes risk. Eat 3 to 5 servings of fruits and vegetables a day. If needed, consult a dietitian.
3) Stay active:
Do moderate-intensity physical activity for 30 mins a day at least 5 days in a week. Benefits of exercise include promoting weight loss, lowering your blood sugar and increasing the sensitivity to insulin which also helps lower your blood sugar. Brisk walking for 30 minutes daily reduces your risk of diabetes by 30%.
Making these small changes can improve your health in a big way and can significantly reduce your risk and prevent type 2 diabetes. Remember,
– It’s never too late to start.
-Stay lean and stay active!
Disclaimer: The information present is intended to provide general education. The information provided does not constitute medical or healthcare advice for any individual and is not a substitute for medical and other professional advice and service.
Dr. Mahesh Ochaney is a solo practitioner who has been practicing Internal Medicine since 1991. Dr. Ochaney’s compassionate primary care has been recognized several times over the years, including being named a 2018 Top Doctor by Baltimore Magazine and receiving a State of Maryland Governor’s Citation.