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How to avoid diabetes and stay fit ?

Updated: Oct 27, 2022

1. Eat less sugar



Sugar is not only bad for your teeth, but it’s also bad for your body. Sugar is a simple carbohydrate that our bodies break down into glucose. Glucose is what gives us energy and helps regulate blood sugar levels. When we eat foods high in sugar, our bodies produce insulin to help transport the excess sugar out of our bloodstream. Insulin is a hormone that regulates blood sugar levels. However, if we consume too much sugar, our bodies become resistant to insulin and don't release enough sugar into our bloodstream. This causes our blood sugar levels to rise and fall rapidly, causing us to feel hungry again soon after eating. Over time, this cycle becomes a vicious cycle where we crave sugary foods and overeat them, leading to weight gain and eventually type 2 diabetes.


2. Cut back on processed food




Processed foods have been linked to obesity and diabetes. Processed foods are those that have had their natural ingredients removed and replaced with artificial additives. These additives may improve shelf-life, color, texture, or appearance, but they often do so at the cost of nutrition. Many processed foods are loaded with added sugar, refined grains, trans fats, and unhealthy amounts of sodium. If you want to lose weight and prevent diabetes, try to limit your intake of these types of foods.


3. Drink plenty of water




Drinking lots of water keeps your kidneys working properly and helps flush toxins from your system. Water also helps keep your skin looking young and supple, and it's great for keeping your hair shiny and strong. Drinking eight glasses of water each day is recommended for optimal health.


4. Get regular exercise and lose weight




Exercise is an excellent way to burn calories and increase your metabolic rate. Exercise also increases the amount of oxygen in your blood, which means your cells get more fuel to work harder and perform better. Regular physical activity can also reduce your risk of developing diabetes. Also, obesity is directly linked with diabetes so maintaining a healthy weight is essential to prevent diabetes.


5. Avoid smoking




Smoking is a major cause of the chronic obstructive pulmonary disease (COPD), which is a lung condition that makes breathing difficult. COPD is a serious illness that affects millions of people worldwide. Smoking is also associated with heart disease, stroke, and cancer. Also, it is associated with causing diabetes because as your heart and lungs get affected you will not be able to stay active as well as the blood circulation of the body will be disturbed.


6. Limit alcohol consumption



Alcohol is a depressant that slows brain function and impairs judgment. Alcohol also raises your blood pressure, which puts you at greater risk for cardiovascular disease. Consuming even small amounts of alcohol daily can lead to liver damage and pancreatic failure over time.


7. Maintain a healthy diet




A healthy diet includes fruits, vegetables, whole grains, lean protein, low-fat dairy products, and unsaturated oils. Eating a balanced diet provides your body with the vitamins, minerals, fiber, and antioxidants it needs to stay healthy.



8. Eat whole foods




Whole foods are those that haven't been processed or refined. These foods provide fiber, vitamins, minerals, antioxidants, and other nutrients that promote good health. Whole foods are often referred to as unprocessed or minimally processed foods. Processed foods are foods that have had some ingredients removed or replaced. Examples of processed foods include white bread, white pasta, and white rice.


9 Get moving!


If you're sitting at a desk all day long, get up and move around. You'll feel better and be healthier if you do. Take breaks throughout the day to stretch and walk around. Try to stand up and sit down every hour or two.

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