Basic Tips On How To Reduce Your Risk Of Having Diabetes

Diabetes is one of the most deadly diseases in the world today, and it poses so many different complications and long term effects which could include blindness, kidney failure and nerve damage which when not properly taken care of, often leads to the loss of a leg or foot.

Not just that, diabetes has also been known to significantly increase the risk of having stroke. The good news, however, is that diabetes can be prevented without really costing much. Here are some tips that just might come in very handy in helping you prevent diabetes.

1. More Physical Activity


The simple fact is that inactivity promotes type 2 diabetes. Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose. Excess weight is the single most important cause of type 2 diabetes.

Research has found out that being overweight increases the chances of developing type 2 diabetes by seven times. Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight. Losing 7 to 10 percent of your current weight can cut your chances of developing type 2 diabetes in half.

2. Get Enough Sleep



Most people don’t know that not getting enough sleep regularly, can double your risk of having diabetes. Get enough sleep on a daily basis and greatly reduce your risk of having diabetes.

3. More Whole Grains, Less Refined Carbs

Whole grains



Research has been done and it has been discovered that diets rich in whole grains protect against diabetes, whereas diets rich in refined carbohydrates lead to increased risk. The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the starches into glucose. This leads to lower, slower increases in blood sugar and insulin.

Whole grains are also rich in essential vitamins, minerals, and phytochemicals that may help reduce the risk of diabetes. In contrast, highly processed carbohydrates are known to be easily digested and hence can cause spikes in blood sugar and insulin levels and with time, this can lead to type 2 diabetes.

4. Avoid Sugar-sweetened Drinks

Sugar sweetened Drink


Sugary beverages have a high glycemic index, and when you drink more of this sugary beverages, you increase your risk of type 2 diabetes. Sugary beverages are known to be among the top foods that lead to weight gain, and have a high sugar content that also increases insulin resistance. Avoiding these beverages will go a long way in reducing the risk of developing diabetes.

5. Eat Fish Instead of Meat


Red and processed meat due to their high iron, sodium & nitrate content respectively, increase your risk of having diabetes. On the other hand, studies have shown that people who make the switch from eating red and processed meat to eating fish, will lower their risk of developing diabetes by up to 35 percent.

6. Quit Smoking

Quit Smoking

Apart from diabetes, smoking has a long list of health related problems. Smokers are roughly 50 percent more likely to develop diabetes than non-smokers, and heavy smokers have an even higher risk.

You don’t have to wait until you start experiencing the symptoms of diabetes: you can take proacative steps to protect your health from right away, using the steps we have outlined here.

If you would like to hire a professional fitness instructor to help you design a fitness plan that will aid in keeping you healthy, we would be glad to connect you with a trainer you can trust. Please get in touch with us at:

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