Diabetes is a chronic disease that affects millions of people worldwide. According to the World Health Organization (WHO), around 422 million adults have diabetes, and its prevalence is increasing rapidly.

However, the good news is that diabetes is a preventable disease, and adopting healthy habits can help in reducing the risk of developing the disease.

What is Diabetes?

Diabetes is a disease that affects how your body uses glucose, the main source of energy for your cells.

Insulin is a hormone that lets glucose enter your cells, and when your body doesn’t make enough insulin or can’t use it properly, glucose builds up in the blood, leading to high blood sugar levels.

Types of Diabetes

There are three main types of diabetes:.

1. Type 1 Diabetes
2. Type 2 Diabetes
3. Gestational Diabetes

Type 1 Diabetes

Type 1 diabetes, also known as juvenile diabetes, is an autoimmune disease that occurs when your immune system attacks the cells in your pancreas that produce insulin. This results in little or no insulin production, leading to high blood sugar levels.

Type 1 diabetes is usually diagnosed in children and young adults.

Type 2 Diabetes

Type 2 diabetes is the most common form of diabetes, accounting for around 90% of all cases. It occurs when your body doesn’t use insulin properly, leading to insulin resistance.

As a result, your pancreas has to work harder to produce more insulin, which can eventually wear out and lead to little or no insulin production. Type 2 diabetes is usually diagnosed in adults, but it’s becoming more common in children and adolescents due to the rise in obesity.

Gestational Diabetes

Gestational diabetes is a type of diabetes that develops during pregnancy and usually goes away after delivery. However, women who have had gestational diabetes are at a higher risk of developing type 2 diabetes later in life.

Risk Factors for Diabetes

There are several risk factors that increase your chances of developing diabetes:.

• Family history of diabetes
• Being overweight or obese
• Sedentary lifestyle
• Unhealthy diet
• Age (risk increases with age)
• High blood pressure
• High cholesterol levels
• History of gestational diabetes
• Polycystic ovary syndrome (PCOS)
• Smoking

Preventing Diabetes: The 14% Reduction Habit

A study conducted by the National Institutes of Health (NIH) found that adopting healthy habits can help in reducing the risk of developing diabetes by up to 14%.

The study looked at the impact of six healthy habits on diabetes risk and found that individuals who followed all six habits had the greatest reduction in their risk of developing diabetes.

Related Article The Key Habit to Lowering Your Diabetes Risk by 14%

The Six Healthy Habits to Prevent Diabetes

The six healthy habits that were studied include:.

1. Eating a healthy diet
2. Exercising regularly
3. Avoiding smoking
4. Maintaining a healthy weight
5. Getting enough sleep
6. Drinking alcohol in moderation

Eating a Healthy Diet

A healthy diet is essential for preventing diabetes. Eating a diet rich in whole grains, fruits, vegetables, lean protein, and healthy fats can help in maintaining healthy blood sugar levels and reducing the risk of insulin resistance.

Avoiding processed and sugary foods and drinks, such as soda and candy, can also help in reducing the risk of diabetes.

Exercising Regularly

Regular physical activity is crucial for preventing diabetes. Exercise helps in maintaining healthy blood sugar levels, reducing insulin resistance, and promoting weight loss.

The American Diabetes Association (ADA) recommends at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking or cycling, plus strength training exercises at least two days per week.

Avoiding Smoking

Smoking is a significant risk factor for diabetes, as it affects insulin sensitivity and promotes inflammation in the body. Quitting smoking can help in reducing the risk of developing diabetes and other chronic diseases.

Maintaining a Healthy Weight

Being overweight or obese is a significant risk factor for diabetes. Losing weight through a healthy diet and regular exercise can help in reducing the risk of diabetes and other chronic diseases.

Getting Enough Sleep

Getting enough sleep is crucial for preventing diabetes, as lack of sleep can lead to insulin resistance and other metabolic disorders. The National Sleep Foundation recommends that adults aim for 7-9 hours of sleep per night.

Drinking Alcohol in Moderation

Drinking alcohol in moderation is important for preventing diabetes. Heavy drinking can lead to insulin resistance and other metabolic disorders, whereas moderate drinking can have some health benefits.

The American Heart Association recommends that men limit their alcohol intake to two drinks per day, and women limit their intake to one drink per day.

Conclusion

Preventing diabetes is possible by adopting healthy habits, such as eating a healthy diet, exercising regularly, avoiding smoking, maintaining a healthy weight, getting enough sleep, and drinking alcohol in moderation.

By following these habits, individuals can reduce their risk of developing diabetes by up to 14%. It’s never too late to start adopting healthy habits and reducing the risk of chronic diseases.