How to prevent and control diabetes


Diabetes is a serious medical condition which can result in a variety of complications if not managed optimally. Its damaging effects can be felt in different parts of the body and this can result in a varying degree of disability.

Type 2 diabetes which is the more common type of diabetes occurs mostly in adults and it is associated with some lifestyle factors. Therefore, with certain measures, it is possible to prevent type 2 diabetes or better control it in people who are already diagnosed.

Let us now go through the different steps that can be taken to slow down this condition.

  • Weight management. It is very well known that diabetes is associated with being overweight or obese. Therefore maintaining the weight within the recommended limit is important. There are different measures which can be used to assess the weight such as BMI and waist circumference. The BMI is a measure of the weight to a person’s height and the normal range should be between 18-25. You can measure your BMI below. 

The next 2 points discuss how to manage your weight within the recommended range.

  • Healthy diet. The importance of a healthy diet cannot be overemphasized. Eating a healthy diet ensures that we have all the necessary nutrients for our body to function but it also means that we are able to maintain our weight within the recommended range. We should only eat as much as our body requires to function optimally and our meals should contain the right amounts of carbohydrates, fats, and proteins. Our diet should also be low on saturated fat and also be low on salt. It is also important to ensure that we include a good range of fruits and vegetables into our diet.
  • Exercise. Regular exercise is an important component of healthy living and just like a healthy diet, exercise helps us to maintain our weight and it also allows the heart to function optimally. It is recommended that all adults have at least 30 minutes of exercise daily and this can be in the form of brisk walking, running or other similar exercises. This is particularly important for people whose occupations confine them to being desk-bound most of the time.
  • Quit smoking. Smoking is the cause of so many different health problems and diabetes is one of them. The harm that smoking causes far outweighs any pleasure it gives. Therefore, it is very important that those who smoke should attempt to quit. Not only does smoking cause diabetes, it can also cause worsening of its complications.
  • Avoid stress. Stress either physical or emotional affects the way the body functions and can contribute to the development of diabetes. It is important that in all the hustle and bustle of our daily lives, we find time to relax the mind and the body. 

The above measures are not only useful in reducing the risk of developing diabetes but are also useful in the optimal management of diabetes. In addition, these steps are also useful in keeping generally healthy in our day-to-day lives.

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