12 Absolute Natural Ways To Prevent Diabetes

Diabetes is a very common disease mostly prevalent in continents like Africa, North America and Caribbean, South and Central America, South -East Asia, Middle East and North Africa, Europe and Western Pacific, which implies humans can easily be diagnosed  diabetic if their lifestyle lacks some major checkpoints such as overeating, less or no body activity, junk food habits, sedentary behaviors and so on. Prediabetes and diabetes are not different from each other with reference to few lifestyle and food habit changes. Prediabetic patients are those who are diagnosed with high blood sugar levels but not that high enough to be diagnosed as diabetic. And the bad news is 80% of prediabetic patients finally get diagnosed with diabetes someday which is very much inevitable. Just imagine how upsetting you could be feeling be to see others enjoying their favorite desserts while you, having your non-dressed salad. But there are few natural ways you can prevent diabetes in the first place with strong determination. Here they are:

1. Stop overeating

Overeating is the first ever symptom your body has triggered an alert sign. Overeating is considered as an eating disorder where a person consumes excessive food in relation to the energy that he expels as excreta, leading to obesity and many health issues such as hypertension, diabetes and heart disease.

2. Cut down carbs and sugar 

Refined carbohydrates and sugar are known to increase blood sugar levels as well as insulin levels in your body over time. Why? When you eat food with high carb and sugar, your body breaks down the food into small sugar molecules to get it absorbed in your main bloodstream. The rise of blood sugar activate pancreas to produce more insulin, a hormone that helps to kick out sugar from your bloodstream to body cells. Cutting down on sugar and carbs in your diet can be the best natural way to prevent diabetes in the long run.

3. Workout 30 minutes

No matter how hard it is, aim for 30 minutes of workout everyday throughout your life. Regular physical activity such as brisk walking, jogging, cardio exercises, running, swimming, outdoor sports or even yoga prevents diabetes in a miraculous way. According to a study, prediabetic patients who opted for moderate intensity of workout showed 51% of increased insulin sensitivity and the ones who opted for high intensity exercises showed 85% of increased insulin sensitivity.

4. Stop drinking and smoking

Well, if you’re a teetotaler, you are quite safe. Drinking and smoking habits corelates with increased risk of getting diagnosed with diabetes. Smoking has some serious effects on your organs such as lungs damage, respiratory failure, infection in lungs and bronchitis leading to many other health issues. Drinking is directly related with calories and can be a potential reason of increased blood sugar levels. However, drinking once in a while is not that harmful.

5. Drink more water

Make water your best pal. It not only hydrates your system but also helps in controlling blood sugar and insulin levels in your body. Water works wonder in removing toxic wastes from your body as well. You can easily replace your urge of caffeine or tea with water so that you don’t fill your body with those unnecessary calories and sugar.

6. Use smaller plates

Portions play a great role in preventing diabetes in a natural way. Smaller plates will make your portions small which reduces your risk of getting diagnosed with diabetes to 46%. Smaller portions inhibit overeating in a more discreet way. The less you eat the less intake of sugar in your diet.

7. Fill in with more fiber

Talking about portions might have worried you about your filling issue. Well, fibrous food can be your savior. Add more fiber loaded food to your diet such as beans, legumes, chickpeas, veggies, fruits, wholegrains. Fibrous food is known to reduce the risk of diabetes because fiber is of two types: soluble and insoluble. Soluble fiber absorbs water whereas non soluble fiber doesn’t. Soluble fiber forms gel with water that’s leads to rise in blood sugar levels by slowing down the rate at which food is absorbed.

8. Add vitamin D

Vitamin D can be your blood sugar savior. Low levels of vitamin D in body increases the risk of getting both type of diabetes. You can add foods with vitamin D to your diet such as salmon, tuna, yoghurt, egg yolks, or spend some time in early morning sun or consult your doctor to prescribe you with some vitamin D pills.

9. Avoid sedentary lifestyle

Sedentary lifestyle is the key culprit behind over-eating, obesity, lack of activity leading to increased risk of diabetes all around the globe. The more lazy you’re, the more health issues you get. The most natural way to prevent diabetes is getting more active.

10. Say no to processed food

If you love processed foods, and love their tastes and variations then you need to go through the nutritional value label on the processed food packaging. To be honest all the processed and packaged foods are flooded with additional sugars, flavors and added colors. Not only that preservatives are something you get free with them which does all harm no good to your body.

11. Get friendly with natural herbs 

Talking about natural prevention how can we leave Ayurveda which is the most ancient medicine platform for mankind. Cinnamon, fenugreek seeds, neem, aloe vera, bitter gourd, turmeric are some best natural herbs that can keep diabetes and many health issues at bay.  You can soak few fenugreek seeds overnight to chug on in the morning or have turmeric milk or even can add neem juice to your diet. 

12. Get good sleep

Stress and anxiety are the slow killer poison of this era. It not only exhausts your brain but also have harmful effects on your organs. Sleep deprivation not only induces stress in your body but also increases the risk of diabetes and obesity as well.