Diabetes is a disease that affects millions of people worldwide. The increasing rate of diabetes among people has become a global threat. Diabetes can lead to serious health problems such as heart disease, blindness, kidney failure, and amputation.

Fortunately, diabetes can be prevented. Here are three strategies to avoid diabetes:.

1. Maintain a healthy weight

Excess weight, specifically abdominal fat or fat in the belly, is a primary risk factor for diabetes. When muscle or fat cells don’t respond to insulin properly, the body cannot use blood sugar for energy.

Consequently, glucose levels in the blood increase, leading to diabetes.

To avoid diabetes, one should maintain a healthy weight. A healthy weight range is determined by body mass index (BMI). A BMI between 18.5 and 24.9 is considered healthy.

To maintain a healthy weight, one should eat a balanced diet, which is comprised of fruits, vegetables, lean proteins, and whole grains. One should also avoid high-calorie foods and drinks such as sugary beverages, processed foods, and oily snacks.

Additionally, one should engage in regular physical activity such as weightlifting, running, or swimming to burn calories and improve insulin sensitivity.

2. Manage Blood Pressure and Cholesterol Levels

High blood pressure and cholesterol levels can lead to diabetes. Hypertension causes the blood vessels to narrow and harden, which impairs blood flow to organs affected by diabetes.

High cholesterol levels, specifically high levels of LDL (low-density lipoprotein) or bad cholesterol, can lead to blockages in the blood vessels. Both blood pressure and cholesterol levels can affect your risk for cardiovascular disease, which is a complication of diabetes.

One can avoid diabetes by controlling their blood pressure and cholesterol levels. A healthy blood pressure range is considered to be less than 120/80 mm HG.

The National Heart, Lung, and Blood Institute (NHLBI) recommends that one should consume a diet that is low in sodium, rich in fruits, vegetables, and whole grains, and limit the consumption of alcohol, red meats, and high-calorie foods. One should also engage in regular physical activity. Similarly, maintaining a healthy cholesterol level range, which is less than 200 milligrams per deciliter (mg/dL), can help prevent diabetes.

One can achieve this by consuming a diet that is low in saturated fats and high in fiber. One can also ensure regular physical activity as it helps to reduce LDL (low-density lipoprotein) or bad cholesterol levels in the blood.

3. Quit Smoking

Studies have shown that smoking increases the risk of diabetes. Smoking affects insulin sensitivity, hormone levels, and blood glucose levels.

Additionally, smoking can lead to the buildup of plaque in blood vessels, which can lead to blockages and impede blood flow to organs such as the pancreas that are essential in the development of diabetes.

To avoid diabetes, one should quit smoking. Smoking cessation reduces the risk of diabetes and restores the body’s sensitivity to insulin.

Quitting smoking can be challenging, but there are various ways to do it, such as nicotine replacement therapy, counseling, and support groups. One can also try alternative therapies such as acupuncture and hypnosis.

Conclusion

Preventing diabetes requires a commitment to a healthy lifestyle that includes regular exercise, a healthy diet, stress management, and avoiding harmful habits such as smoking.

The strategies mentioned above can significantly reduce the risk of diabetes. By adopting these strategies, one can improve their overall health and reduce the risk of other complications associated with diabetes.