How can we avoid diabetes?

By UGAH MATHEW -
Avoiding diabetes, especially type 2 diabetes, involves making healthy lifestyle choices. Here are some key strategies:

1. Maintain a Healthy Diet

Focus on whole foods: Eat plenty of vegetables, fruits, whole grains, lean proteins, and healthy fats.

Reduce sugar and refined carbs: Limit sugary drinks, white bread, pasta, and processed snacks.

Increase fiber intake: Fiber-rich foods help regulate blood sugar levels.

Control portion sizes: Avoid overeating to maintain a healthy weight.


2. Stay Physically Active

Engage in regular exercise: Aim for at least 150 minutes of moderate exercise (like walking or cycling) per week.

Include strength training: Helps improve insulin sensitivity and maintain muscle mass.

Avoid long periods of inactivity: Move around every hour if you have a desk job.


3. Maintain a Healthy Weight

If overweight, losing even 5-10% of body weight can reduce diabetes risk.

Focus on sustainable weight loss through diet and exercise.


4. Monitor Blood Sugar Levels

If at risk (family history, overweight, or prediabetes), check blood sugar levels regularly.

Get regular medical check-ups.


5. Manage Stress and Sleep Well

Chronic stress and poor sleep can increase insulin resistance.

Practice relaxation techniques like meditation, deep breathing, or yoga.

Aim for 7-9 hours of quality sleep per night.


6. Avoid Smoking and Limit Alcohol

Smoking increases insulin resistance and the risk of diabetes.

If you drink alcohol, do so in moderation.


Would you like specific guidance based on your lifestyle or risk factors?
healthy life 
Ugah mathew Friday From ogun State Nigeria

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