Diabetes is striking people at younger and younger ages with rates skyrocketing globally. The good news is that it’s highly preventable! here are just a few of the good-for-you habits that can reverse prediabetes and ensure you never get the real thing, which can mean a lifetime of drugs and blood sugar monitoring, an increased risk of heart disease, Alzheimer’s disease, and other scary health threats. Read on for the top simple tricks everyone can start today.
GET YOUR OMEGA 3s
Heart disease kills eight in 10 people who have diabetes, and one of the causes is off-rhythm heartbeats that can trigger heart attacks and sudden cardiac arrest. Researchers report that people with diabetes who take rhythm-protecting drugs plus a daily dose of omega-3 fatty acids cut their odds for fatal heart trouble by 84 percent. Get EPA and DHA from fatty fish like salmon, mackerel, sardines, and trout—and from fish oil or algal capsules. You’ll find plenty of the third type of omega-3, ALA, in ground flaxseed, walnuts, pumpkin seeds, and canola oil, and small amounts in kale, spinach, and salad greens.
GET MOVING
Regular exercise by itself can cut diabetes risk. Choose things you enjoy and do them every day. Too much television-watching ups diabetes risk- an increase of 20 percent for every 2 hours you watch. So trade some of your sit-time for fit-time.
CUT BACK ON REFINED CARBS
White bread, white rice, white pasta and potatoes cause quick increases in blood sugar, as do sugary soft drinks, fruit punch, and fruit juice. Over time, eating lots of these refined carbohydrates and sugar may increase your risk of type 2 diabetes. To lower your risk, switch to whole grains and skip the sugar- especially the sugary drinks.
INDULGE YOUR COFFEE CRAVINGS
If you’re a coffee fan, keep on sipping. The beverage may keep diabetes at bay. Decaf coffee offers no protection. But caffeine in other forms like tea, soda, chocolate does. Researchers suspect that caffeine may help by boosting metabolism. And coffee, the major caffeine source, also contains potassium, magnesium, and antioxidants that help cells absorb sugar.
HAVE PROTEINS WHEN YOU FEEL SLUGGISH
You may crave sugary treats when your energy levels dip, but scientists say protein is a better choice for sustained energy. Amino acids like those found in foods like egg whites and grilled chicken stimulated “wake-you-up” brain cells called orexin cells and in contrast, sugar blocked them in a study! Reach for a protein-packed pick-me-up next time you’re feeling sluggish. A hard-boiled egg or half of a chicken or tuna sandwich on whole-grain bread are easy, healthy ways to energize.
GO VEGGIE
Consider red meat a treat- not something to eat every day. People who frequently eat red meat are at a higher risk of acquiring type-2 diabetes. Buy a mix of vegetables when you go food shopping. Choose veggie toppings like spinach, broccoli, and peppers for your pizza. Try eating foods from other countries. Many of these dishes have more vegetables, whole grains, and beans. Buy frozen and low-salt (sodium) canned vegetables. They may cost less and keep longer than fresh ones. Serve your favourite vegetable and a salad with low-fat macaroni and cheese
EAT HEALTHY BREAKFAST
No matter how full you are, always make a habit of eating a healthy breakfast every day, as it helps to reduce your risk of getting diabetes. Eating a healthy breakfast not only helps to control your appetite but also helps to control your calorie consumption in the rest of the day, by keeping you full and thus prevents weight gain.
DRINK LOTS OF WATER
Drinking sufficient amount of water everyday will help to mobilise the sugar content in the blood. Water also helps to regulate proper functioning of the body and reduces the risk of diabetes.