There are many factors behind diabetes, some of which we cannot control, but others are possible. Learn about ways to prevent diabetes.

Diabetes is a chronic disease that affects millions, and if not controlled it can cause many serious conditions, and although there are certain factors that you cannot change, such as genes, age and others, there are many possible ways to prevent diabetes, know them now:

How to prevent diabetes

There are many ways to prevent diabetes, here are the most prominent of these methods and procedures that work to prevent diabetes as much as possible:

1. Reduce sugar and refined carbohydrates in your diet

Eating foods that contain a lot of refined carbohydrates and sugar increases blood sugar and insulin levels, thus making people sick faster. The reason behind this is that your body quickly converts these foods into small sugar molecules, which are absorbed into the bloodstream.

High blood sugar stimulates the pancreas to produce insulin, a hormone that helps sugar move out of the bloodstream into the body’s cells, and over time this can lead to high blood sugar and insulin levels, which may lead to diabetes, so Avoiding these foods is one way to prevent diabetes.

2. Lose weight if you are overweight or obese

Although not everyone with type 2 diabetes is overweight or obese, the majority are, and even more so those with diabetes tend to have extra weight in the middle and around the organs around the abdomen such as the liver.

Excess fat in these areas promotes inflammation and insulin resistance, which greatly increases the risk of diabetes, and while losing a small amount of weight can help reduce this risk, it has been found that the more you lose, the greater the benefits you will reap.

There are many healthy options for losing weight, including a low-carb diet, a plant-based diet, etc. However, choosing an eating method that you can stick to in the long-term is key to helping you maintain your weight loss.

3. Exercise regularly

Regular physical activity may help prevent diabetes, as it increases insulin sensitivity in your cells, so when you exercise, the amount of insulin you need to keep blood sugar levels under control is less.

There are many types of physical activity that can reduce insulin resistance and blood sugar, and they include aerobic exercise, high-intensity exercise, strength training, etc. You can also choose the physical activity that you enjoy, and you can practice it regularly, it seems that working out More frequently leads to improved insulin response and function.

If you don't do any physical activity or do very little, and you sit most of your day, you follow a sedentary lifestyle, and a relationship has been found between this type of lifestyle and the risk of diabetes.

4. Drink water

Water is one of the best drinks you can drink, and if you drink water most of the time, this will help you avoid drinks that are high in sugar, preservatives, and other ingredients that may cause diabetes.

In addition, drinking water instead of other beverages helps control blood sugar and insulin levels, and sugary drinks are associated with an increased risk of type 2 diabetes and late adult autoimmune diabetes (LADA), a form of type 1 diabetes that occurs In people over the age of 18.

5. Watch what you eat

First of all, it is important to pay attention to the amount of food you eat. You should avoid eating large amounts of food, especially if you are overweight. Eating too much food at one time has been shown to cause high blood sugar and insulin levels in people at risk of developing diabetes. In addition, this contributes to weight loss, which is also a risk factor.

It's important to pay attention not just to the quantity but the quality of the food you eat. A low-carb diet may promote weight loss, and can help lower blood sugar and insulin levels, increase insulin sensitivity, and reduce other factors that increase your risk of diabetes.

A high-fiber diet is also recommended, as it is beneficial for gut health and contributes to weight management. Consuming fiber at every meal can help prevent spikes in blood sugar and insulin levels.

Be sure to reduce the consumption of processed foods, as they have been found to be associated with health problems, including diabetes, and instead focus on whole foods with protective effects on health.

6. Improve Vitamin D Levels

Vitamin D is important for controlling blood sugar levels, as it has been found that people who do not get enough vitamin D have a higher risk of developing all types of diabetes.

Good food sources of vitamin D usually include fatty fish and cod liver oil. In addition, exposure to the sun can increase vitamin D levels in the blood.

Most health organizations recommend keeping the level of vitamin D in the blood at least 30 ng/ml (75 nmol/L), and it was found that people with higher blood levels of vitamin D were less likely to develop type 2 diabetes than those with higher levels of vitamin D in the blood. who have lower blood levels.

7. Drink coffee or tea

Including coffee or tea in your diet may help you avoid diabetes, as it has been found that drinking coffee on a daily basis reduces the risk of developing type 2 diabetes, as coffee and tea contain antioxidants known as polyphenols that may help prevent disease. diabetes mellitus;

In addition, green tea contains an anti-inflammatory compound