When it comes to things like diabetes—a disease that affects more than 100 million adults within the United States—prevention is a big deal. It’s even more important to make it a top priority if you know you’re at risk of diabetes. Risk factors include being overweight, having a family history with the disease, or having an illness that could lead to diabetes.
Luckily, prevention can be as easy as eating food that are rich in nutrients. Exercising and filling your life with physical activity can also reduce the chances of getting diabetes and help you lose a few pounds as well.
The good news is things like nerve, kidney and heart damage can all be avoided. Making a few simple changes in your life can help you avoid health complications later on down the road.
What are some things you can do to prevent this disease? Let’s take a look.
Get Moving: Living an active lifestyle has a number of benefits for people with or without the disease. That’s because exercising can help you lose or maintain your body weight. Working out regularly can also help your body use insulin more effectively.
While the idea of hitting the gym, going on a run, or doing outdoor workouts might seem overwhelming, it’s fine to start small and work your way up. Perhaps the most important thing to remember is to get moving every day. So, as you begin to get more active, make sure you get at least 30 minutes of aerobic exercise at least four times a week.
You can do this by cycling, jogging, hiking, swimming, or participating in an exercise class—whichever works for your lifestyle. The key to success here is sticking to your routine and finding new ways to incorporate exercise into your life. You’d be surprised to see how things, like taking the stairs instead of the elevator and walking to do errands, can really impact your lifestyle in a positive way.
Visit Your Doctor Regularly: According to Regis College, disease prevention has become a big concern for modern-day doctors—and for good reason too. That’s because preventative health is key when it comes to living a long and prosperous life. Things like blood tests and yearly physicals can all help ensure your body is in good health. Proper oral health can also play a major factor in your health as well, which means if you’re prone to diseases like diabetes, then you’ll want to take extra care of your oral hygiene.
If you have concerns or questions about your health, avoid turning to the web for answers. Although the internet is a useful tool, reading about health issues online can sometimes make things worse by adding unnecessary stress to your life. Remember, you and everyone else are unique and deserve to be seen in person for evaluation, especially if you’re dealing with a long-term illness.
Things like obesity, pregnancy, old age, and family history can all point to signs that make you vulnerable to diabetes, and that’s only the beginning. Diabetes can quickly spiral out of control if left unchecked. It has a strong connection with other conditions, like venous diseases, since it affects the arteries, blood circulation, and nerves. It can also lead to other problems like heart disease, strokes, high blood pressure, and organ failure. So instead of turning to the web for generic results, go visit a doctor and get the full picture.
Practice Eating Smarter: Limiting your calories, making healthier food choices, and watching your portion size are great ways to lose weight and limit the number of calories that enter your body. If you aren’t sure how to do this, then be sure to seek outside help by working with a registered dietitian nutritionist (RDN) who is also a certified diabetes educator. That way, they can help personalize your meals and help you practice eating better. An RDN can also find creative ways to include fruits, vegetables, and whole grain into your diet. You can even ask them to teach you how to create a balanced meal every time you sit down to eat.
Fat is the enemy, which means you need to choose food that’s healthy and gives you the energy you need to stay active and maintain a healthy weight when you’re out shopping. Keep in mind that there is no such thing as good or bad food; there are only good and bad eating habits. In other words, if you eat a balanced diet, then you’ll be able to strive for moderation. That’s why it’s important to practice eating smarter and practice eating for success.