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Cut your risk of diabetes through these lifestyle changes
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Controlling stress levels through physical activity or meditation can help keep diabetes at bay. (Shutterstock/-)
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round 8.5 percent of adults worldwide suffered from diabetes in 2014, according to the World Health Organization. An estimated 1.5 million deaths were directly caused by diabetes in 2012, because adults with diabetes have a 2-3-fold increased risk of heart attacks and strokes.
Small lifestyle changes can reduce the risk of diabetes, and below are six of them, courtesy of tempo.co.
- Regular physical activity helps to generally maintain one’s health, and it is also a way to prevent diabetes.
A study suggests that 150 minutes of exercise a week can reduce the risk of getting diabetes by 26 percent compared to being inactive. Exercising 300 minutes per week can cut the risk by 36 percent.
- Not only does controlling the portions of food we eat help us lose weight, it is also key to preventing diabetes.
Consuming healthy food combined with moderate portions will curtail the chances of getting diabetes.
(Read also: What to know about hyperglycemia)
- Consuming food rich in fiber is crucial to lowering the risk of diabetes, according to Mayo Clinic, which can also support weight loss, reduce the risk of heart disease and stabilize blood sugar levels.
- Selecting the right fats to consume is also important in preventing diabetes. A 2009 study highlights the role of unsaturated fats, found in avocados, olive oil and nuts, in curtailing the chances of being affected by the disease.
- Limiting the consumption of sugary food and drinks is a must, because they can “cause sustained spikes in blood sugar and insulin levels, which in turn may lead to increased diabetes risk,” as suggested by Harvard’s Public School of Health.
- Controlling stress levels through physical activity or meditation can also help keep diabetes at bay.
According to research by the University of Gothenburg in Sweden, people aged 35 and above who are frequently stressed are more susceptible to diabetes. (mra/kes)
