Diabetes is a chronic condition that affects millions of people worldwide. It can lead to serious health complications and reduce the quality of life. However, there are several steps you can take to lower your risk of developing diabetes.

In this article, renowned diabetologists share six essential tips that can help you prevent diabetes and maintain a healthy lifestyle.

1. Maintain a Healthy Weight

One of the most significant risk factors for diabetes is being overweight or obese. Excess body weight can lead to insulin resistance, a condition where your body’s cells do not respond well to insulin, resulting in high blood sugar levels.

To lower your diabetes risk, focus on achieving and maintaining a healthy weight. Start by incorporating a balanced diet and regular physical activity into your daily routine.

2. Follow a Balanced Diet

Diet plays a crucial role in preventing diabetes. Diabetologists recommend following a balanced diet that includes a variety of nutrient-rich foods. Incorporate whole grains, fruits, vegetables, lean proteins, and healthy fats into your meals.

Avoid processed and sugary foods, as they can lead to weight gain and increase the risk of diabetes. Additionally, limit your intake of saturated and trans fats, as they can raise cholesterol levels and impact insulin sensitivity.

3. Stay Active

Regular physical activity is essential for maintaining optimal health and reducing the risk of diabetes. Engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week.

You can choose activities such as brisk walking, cycling, swimming, or dancing. Additionally, aim to incorporate strength training exercises at least two days a week to improve muscle strength and overall fitness.

4. Monitor Your Blood Sugar Levels

Regularly monitoring your blood sugar levels is crucial for detecting and managing diabetes. If you have a family history of diabetes or other risk factors, consider regular blood sugar screenings.

Keep track of your fasting and postprandial blood sugar levels to identify any abnormalities. By detecting diabetes at an early stage, you can take necessary actions to manage it effectively and prevent complications.

5. Reduce Stress

Chronic stress can contribute to the development of diabetes. When you’re stressed, your body releases stress hormones that can raise blood sugar levels.

Practice stress-management techniques like meditation, deep breathing exercises, yoga, or engaging in hobbies to alleviate stress. Prioritize self-care and take time for activities that help you relax and unwind.

6. Get Quality Sleep

Inadequate sleep or poor sleep quality can increase the risk of diabetes. Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule, create a sleep-friendly environment, and avoid stimulants like caffeine before bedtime.

Good sleep hygiene promotes hormonal balance and improves insulin sensitivity, reducing the risk of diabetes.

By implementing these six essential tips into your lifestyle, you can significantly lower your risk of developing diabetes.

Remember to consult with a diabetologist or healthcare professional for personalized advice and guidance to better manage your diabetes risk.