13 Effective Ways to Prevent Diabetes

Last Updated on January 7, 2021

According to a study in people with prediabetes, medium-intensity exercise raised insulin sensitivity by 51% while high-intensity exercise raised it by 85%.

This only happened on workout days though. Several physical activities, such as aerobic exercise, strength training and high-intensity interval training, have been shown to decrease blood sugar and insulin resistance in obese, overweight and prediabetic adults.

Frequent work out seems to improve insulin function and response. It is best to choose a physical activity that you most enjoy, feel you can stick with long-term and can engage in regularly.

3. Drink water as your primary beverage

Water is the most natural beverage so far, and sticking with it can help you avoid other beverages that are high in sugar, preservatives and other doubtful ingredients.

Sugary drinks like punch and soda have been linked to promoting risk of type 2 diabetes and latent autoimmune diabetes of adults (LADA). LADA is a form of type 1 diabetes that attain people over the age of 18, and requires more treatments as it progresses.

13-effective-ways-to-prevent-diabetes-2
People who drank more than two servings of sugar-sweetened beverages a day had a 99% raised risk of developing LADA and a 20% raised risk of developing type 2 diabetes, according to an observational study in 2,800 people with diabetes risk.

Neither artificially sweetened drinks or fruit juice are good for diabetes prevention, however, drinking water instead can lead to bette insulin response and blood sugar control.

4. Lose weight if you’re overweight or obese

The majority of people who develop type 2 diabetes are overweight or obese, and those with prediabetes tend to have visceral fat, which is the excess fat in the midection and around abdominal organs. Excess visceral fat improves insulin resistance and inflammation, which seriously increase the risk of diabetes.

13-effective-ways-to-prevent-diabetes-3

The more dangerous fat you lose, the more are your health benefits. There are multiple healthy options you can try for losing weight, such as Mediterranean, Paleo, vegetarian and low-carb diets. Whatever diet you chose, keep in mind that sticking with a long-term is the key to maintain the weight loss.

5. Quit smoking

Smoking has been proven to cause or contribute to many serious health conditions, such as emphysema, heart disease and lung, breast, prostate and digestive tract cancers. Smoking and second-hand smoke exposure are linked to type 2 diabetes.