Let’s face it; the COVID-19 pandemic was a big shock for everyone. But do you know that a “silent pandemic” is taking a toll on us? Type 2 diabetes mellitus. Yes, this deadly condition is responsible for killing three times more people than COVID-19!
Unfortunately, UAE is currently ranked 10th highest worldwide for diabetes prevalence, as revealed by Dubai Health Authority. Hence, it’s high time we prevent this pandemic from affecting more people. Here are six easy and effective ways to prevent type 2 diabetes.
- Shed that extra weight
Being overweight and obese increases your risk of developing diabetes. Especially excessive fat around the abdominal area is a major culprit behind several heart diseases and diabetes. Thus, maintaining a healthy weight is the first and foremost way to prevent diabetes. As the old saying goes, prevention is better than cure!
- Cut down on refined sugar and carbs.
Consuming foods heavy in refined carbohydrates and sugar raises insulin and blood sugar levels, which may eventually cause diabetes. Your morning bowl of sweetened cereals, white bread, and potatoes are examples of refined carbs. Limit sugar intake and go for complex carbohydrates like whole grains, vegetables, and oats. If switching seems hard, try to change the diet gradually by replacing your current diet with healthier alternatives one by one.
- Replace bad fats with good fats
It is not right to associate fat only with evil. It’s about the type and quantity of fat you consume. Some saturated fats, primarily found in red and processed meat, butter, ghee, biscuits, cake, etc., can raise your blood’s cholesterol levels, increasing the chance of developing lifestyle diseases. Instead, switch to healthier fats in foods like fatty fish, unsalted nuts, seeds, avocados, and olive oil.
- Get plenty of fibre in your diet.
Eating more Fibre-rich foods like fruits, vegetables, whole grains, beans, etc., may help you minimize your risk of diabetes. Not only it controls blood sugar, but it also makes you feel full. Therefore, such foods help you lose weight and reduce your chance of developing chronic diseases. Also, make sure to drink lots of water When ingesting high-fibre foods.
- Be more active
Doing physical activity for 30 minutes daily, five days a week is highly recommended. It can be anything like walking, dancing, lifting weights, or swimming. Do you have a sedentary lifestyle currently? Then It’s time to get moving.
- Quit smoking and alcohol
Tobacco use and excessive alcohol consumption have been related to an increased risk of type 2 diabetes. Alcohol is heavy in calories and can even lead to severe addiction, deteriorating overall health. To make matters worse, smoking and drinking regularly not only develops the risk of diabetes but also several types of cancer.
Following these simple tips will significantly reduce your chances of developing diabetes. All it takes is a little care and knowledge about what to eat and how much to eat. And, of course, spending less or more than 30 minutes of physical activity shouldn’t be tricky either. At the end of the day, our health largely depends on how well we take care of ourselves!