With over 460 million people worldwide living with diabetes, it’s no wonder that this chronic condition is becoming a significant concern in our society.

Diabetes is a condition that affects the way our body processes glucose, leading to potentially life-threatening complications if left untreated. However, there are small changes that you can make in your lifestyle that can make a big difference in reducing your risk of developing diabetes. Here are ten small tips to follow that can have a significant impact.

1. Incorporate more fiber into your diet

Fiber is an essential nutrient that can keep you feeling fuller for longer and help with digestion.

Incorporating more fiber-rich foods into your diet, such as fruits, vegetables, whole grains, and legumes, can help lower your risk of developing diabetes. High fiber foods usually have a lower glycemic index, which means they digest more slowly, leading to more stable blood sugar levels.

2. Reduce your intake of sugar

Too much sugar in your diet can cause a spike in blood glucose levels, leading to insulin resistance. Insulin resistance is a precursor to developing type 2 diabetes.

To help reduce your risk, try to reduce your intake of sugary drinks, sweets, candy, and processed foods. Instead, opt for healthier alternatives such as fresh fruits or low sugar options.

3. Exercise regularly

Regular exercise can help improve insulin sensitivity and lower blood sugar levels, reducing the risk of developing diabetes.

Engaging in physical activity for thirty minutes a day, five days a week, can help reduce your risk of developing diabetes by up to 60 percent.

4. Keep a healthy weight

Being overweight or obese significantly increases the risk of developing diabetes. Maintaining a healthy weight can help reduce the risk.

Losing just 5-10 percent of your body weight can make a significant difference in improving insulin sensitivity, reducing blood sugar levels.

5. Quit smoking

Smoking can increase the risk of developing diabetes. Smoking reduces blood flow to the legs and feet, increasing the risk of developing infections and other complications.

Quitting smoking can help reduce the risk of developing diabetes and improve overall health.

6. Reduce stress level

High levels of stress can increase cortisol levels, leading to high blood sugar levels and an increased risk of developing diabetes.

Engaging in relaxation techniques, such as yoga and meditation, can help reduce stress levels, reducing the risk of developing diabetes.

7. Drink water instead of sugary drinks

Sugary drinks can increase blood sugar levels, leading to insulin resistance. Instead of consuming sugary beverages, opt for water. Drinking water can help keep you hydrated, make you feel fuller, and contribute to stable blood sugar levels.

8. Opt for whole foods over processed foods

Processed foods are often loaded with added sugars, unhealthy fats, and sodium, increasing the risk of developing diabetes. Opting for whole, unprocessed foods, like fruits, vegetables, and whole grains, can help lower the risk of developing diabetes.

9. Get enough sleep

Getting enough sleep each night is essential for maintaining overall health. Sleep deprivation can increase insulin resistance and decrease the ability to regulate blood sugar levels, increasing the risk of developing diabetes.

Aim for seven to eight hours of good quality sleep each night.

10. Regular check-ups

Regular check-ups with your doctor can help monitor blood sugar levels and identify any potential health issues.

If you are at risk of developing diabetes, your doctor can develop an individualized plan to help reduce the risk and manage any existing conditions.

Conclusion

Small changes can make a big difference in reducing your risk of developing diabetes.

Incorporating more fiber into your diet, reducing the intake of sugar, exercising regularly, keeping a healthy weight, quitting smoking, reducing stress levels, drinking water, choosing whole foods over processed foods, getting enough sleep, and regular check-ups can help to manage, prevent, and reduce the risk of developing diabetes.