As we know Diabetes mellitus(DM) is a chronic metabolic disorder. Diabetes is caused due to high blood sugar levels over a prolonged period of time. The reason behind raised blood sugar level is reduction or cessation of insulin production by the pancreas. The major cause of Diabetes is living a sedentary lifestyle.

Since 2000, the number of people with diabetes has more than doubled to 285 million. In today’s date consequences of diabetes has doubled the ratio. The no. 1 cause of blindness, kidney failure or diseases like end-stage renal disease (ESRD), foot ulcers, surgical amputation is Diabetes  Complications. Since current methods of treating diabetes remain inadequate, prevention is preferable.

Classification of Diabetes mellitus(DM)
The main classification of Diabetes Mellitus is into three, Type 1 diabetes, Type 2 diabetes and Gestational diabetes.


Prediabetes is basically impaired glucose tolerance. Individuals having higher Blood glucose level than normal but not enough high to diagnose Diabetes. Getting diagnosed with Prediabetes is the serious wake-up call to change lifestyle and diet from unhealthy to healthy foods.Prediabetes can be reversed by following below preventions.

Preventions Of Diabetes.

1. Reduce sugar intake

Sugar consumption in moderation is the key to live diabetes-free. As you read my article on sugar is a silent killer of our health  In this, I already explained how sugar is zero nutritional value and how the processed sugar is harmful to our health.  Diabetic diet doesn’t mean eliminating sugar altogether. Serving a small of your favorite dessert is not going to give your blood glucose level that many hikes. For a Pre-diabetic individual or High-risk individual instead of having processed sugar, you can boost sweetness with mint, cinnamon, nutmeg or vanilla extract instead of sugar. Avoid sugary drinks and sodas.

2. Control weight 

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Being Overweight or obese is the biggest risk factor for type 2 diabetes. However, your risk for being diabetic is higher if you tend to carry more weight around belly or abdomen region. Belly fat usually surrounds abdominal organs and liver and which is closely linked to insulin resistance and increase the risk for diabetes.
Losing just 5 percent to 10 percent of your total body weight can help you to lower your blood sugar, blood pressure, and cholesterol levels.
If you carry below weight measurement than you are at high risk of increased blood sugar level –

  •  Women with a waist size of 35 inches or more
  •  Man with a waist size of 40 inches or more

3. Regular check-up of blood sugar level 

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Blood glucose level for a normal healthy person results in the range of 65-110mg/dl and may rise to 120-140mg/dl one to two hours after eating. Consult your doctor which help you by ordering tests and counsel you about monitoring your blood glucose level.

4. Get proper sleep

Not getting a proper sleep make weight loss very difficult. Go to bed early and wake up early. Minimum eight hours of sleep is necessary for good health. Avoid caffeine after the meal if you have trouble sleeping. To get a good sleep there certain foods which help you to keep your mind calm and sleep better which you can read from my last article Foods for good sleep and calm mind.

5. Exercise daily 

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As much as diet controlling is necessary for taking precautions against diabetes, so is the physical exercise on daily basis. Ideally, you should exercise for at least 30 minutes on daily basis. Exercising on daily basis helps to churn out body fats. A pre-diabetic or healthy person in the prevention of diabetes, it is very important to lose weight. It’s like very less amount of weight loss has a very huge reduction of risk in diabetes.

6. Keep body hydrated

Proper hydration should be the top priority when considering blood glucose level. Studies have confirmed that dehydration may eventually lead to chronic hyperglycemia or high blood glucose which may indicate diabetes, according to the study published in “Diabetes care” in 2011.

7. Stop Smoking 

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Smoking adds to diabetes and diabetes complications. Smoking may make your body resistant to insulin which leads to increased level of blood sugar levels. Smoking also increases the risk of heart disease.

8. Consume high fiber carb diet

Carbohydrate definitely do affects blood sugar levels, even more than fats and proteins. High fiber carb diet includes dark green leafy vegetables, celery, broccoli, green beans, berries, whole-grain bread, brown rice, etc. You need to limit refined or simple carb diets, these refined carbohydrates include sugars, white bread, pizza, pasta, pastries, white rice and many other. Let’s see why this refined carb is unhealthy for you.

When you eat refined carbohydrates, your bloodstream is flooded with sugar which triggers a surge of insulin to clear the sugar from the blood. All this insulin can leave you hungry soon after a meal. This can cause you to overeat, put on weight, and over time leads to insulin resistance.
Focus on high fiber complex carbohydrates – also known as Slow release carbs. High fiber carb food helps to digest slowly and hence preventing your body from producing too much insulin.

9. Medications

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Anti-diabetic drugs are considered boon to control diabetes in a diabetic patient.  Before this, I wanted to be clear Before starting any medication consult your doctor or primary physician care. Considering a low dose of Aspirin which lowers the risk of diabetes and other complications like stroke and heart attacks.

10. See your doctor more often

Diabetes can be detected and monitored by two test first is blood sugar level test and another one is the Hb1Ac test. Hb1Ac test will usually be taken at intervals of three, six or twelve months. High Blood pressures, High cholesterol levels, Morbid obesity all these are associated with Diabetes.
Go for regular body check-ups to your primary care physician. An annual physical examination is very necessary for your good health. Basically, Glucose testing is recommended in the individual aged 45 years or older, and should be considered in adults of any age who are overweight or obese.

11. Maintain healthy diet

A healthy diet is very important for diabetic patients. Make refined carbs and sugary foods an occasional indulgence rather than a regular part of your diet. Make a good change by switching to good carbs. I will give you an example- Instead of white rice, regular pasta, white bread, sugary breakfast cereal, and corn or potato chips you can choose brown rice, whole-wheat pasta or spaghetti squash, whole-wheat bread, high-fiber or low sugar cereals and raw veggies for dipping.
Eating fresh fruits is the best, but if you choose canned or processed fruit juice then make sure there’s no added sugar.

Recent research found that people with raised blood glucose level if they follow a good lifestyle of proper exercise and diet has reduced the risk of diagnosing Diabetes. A study has shown “The incidence of diabetes was reduced by 58 percent with the lifestyle intervention and by 31 percent with Medication (metformin), as compared with the placebo.

Author’s Take- 

Type-2 Diabetes can be prevented by changes in the lifestyles of Prediabetic individuals or high-risk subject. So prevention of Diabetes is eating less processed food and drink less Soda or carbonated drinks, reduce consumption of a sugary product and indulge in daily physical activities. Share your concerns regarding diabetes.

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