Diabetes is a chronic condition that affects millions across the world. When one is diabetic, the body either is unable to produce insulin, or has trouble processing it in the right manner. Diabetes can be genetic, but is also largely based on lifestyle factors such as obesity, poor diet, High Blood Pressure etc,. The good news is that even if diabetes runs in your family, and you are not a diabetic yet, there are certain things you can do to mitigate that risk. Dr Evan Levine, board certified cardiologist, lists out 5 lifestyle changes you can bring about, to keep Diabetes at bay. Remember, prevention is always better than cure!Lose weightEven a modest dip in weight, can make a dent in your chance of developing diabetes. The Diabetes Prevention Program found that shedding 5–7 % of total body weight, cut diabetes risk by 60 % over three years. Losing those kgs improves insulin sensitivity, and brings blood‑sugar levels down, two of the biggest markers behind diabetes. Experts advise aiming for a healthy weight loss through modest tweaks through diet and activity, to achieve the best results. Maintaining an ideal weight not only wards off diabetes; it also curtails the likelihood of heart disease, joint ailments, and a host of other health complications.Exercise most days of the weekPhysical activity nudges your body into using insulin, which helps lower blood sugar, and cuts the risk of developing diabetes. The American Diabetes Association recommends clocking 150 minutes each week of moderate‑intensity exercise-think brisk walking, cycling or swimming. Beyond supporting weight loss, regular movement gives the heart a boost as well. Research indicates that individuals who hit these activity targets, enjoy a 44 %‑70 % reduction in diabetes risk, even when the scale doesn’t move much at first. Staying active also keeps stress in control, and promotes more restorative sleep-both essential pieces for keeping diabetes at way.
Cut out sugary drinksSugary drinks-sodas, fruit juices, and energy drinks, send blood sugar soaring quickly, and often adds the kgs. Removing them from the diet pulls down your diabetes risk by slashing calories, and smoothing out those glucose spikes. Switching to water, plain tea or black coffee, gives the body a sort of protection against diabetes. Research backs the link between cutting out sugary beverages, and a reduced incidence of diabetes. Keeping an eye on hidden sugars tucked into processed foods and sweets, further aids blood‑sugar management, and supports a healthy weight.Fiber rich food over carbsSwapping out carbs-bread, pasta and sugary snacks-for fiber‑packed whole grains, fresh fruit and vegetables tends to smooth blood‑sugar fluctuations. The extra fiber acts like a brake on digestion, slowing the entry of sugar into the bloodstream. A growing body of research links high‑fiber eating patterns to a risk of diabetes, and to a healthier metabolic profile. Whole‑food choices also make it easier to maintain a steady weight while nurturing a healthy gut microbiome. Moreover, opting for low‑glycemic‑index foods, which raise blood sugar gradually than in a surge, adds a layer of protection against diabetes.
Keep stress in controlWhen stress lingers, it floods the body with cortisol, and other hormones that nudge blood sugar upward, and blunt insulin’s effectiveness. Tackling that pressure with habits such as meditation, yoga, deep‑breathing exercises or simply picking a hobby, can smooth out glucose swings, and shrink the odds of developing diabetes. Research now shows that stress‑reduction programs, not only improve metabolic markers, but also slash the likelihood of diabetes. Layering those calming practices with good sleep, further sharpens insulin sensitivity and underpins overall well‑being.Tiny adjustments can end up having an effectWhat makes these diabetes‑prevention hacks by Dr Levine so helpful, is their sheer simplicity and effectiveness. Even modest weight loss, swapping sodas for water, fitting a short walk into your day, piling your plate with fiber‑dense foods, and carving out a few minutes to unwind, can slash your diabetes risk.