7 Healthy Habits That Reduce The Risk Of Diabetes

by Divyata Raut
HEALTH  |  November 09, 2017
  • What is Diabetes?
    1 / 8 What is Diabetes?

    Diabetes is characterised by having a high sugar level in the bloodstream. Although Type 1 diabetes is genetic, Type 2 diabetes is often caused by unhealthy eating and lifestyle habits. Click through to find out how Type 2 diabetes can be prevented!

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  • Be more active
    2 / 8 Be more active

    There has been a host of studies linking regular physical activity to the way your body controls glucose concentration as well as the prevention of type 2 diabetes. Aerobic exercise also improves the insulin regulation in your body, so take up a cardio workout such as walking, running or cycling to ward off diabetes!

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  • Eat in moderation
    3 / 8 Eat in moderation

    Other than leading an active life, food plays a huge role in determining if we are at risk for type 2 diabetes. Overindulging in food more often than not is a danger zone as our bodies break down carbohydrates into sugar. The best way to prevent this is to keep your portions in check by roughly estimating that you don’t eat more than the recommended 1800 calories per day.

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  • Switch to brown carbs
    4 / 8 Switch to brown carbs

    To keep your blood sugar level constant, make the switch to brown carbohydrates for a slow release of sugar into your bloodstream. This also keeps you satiated for longer. Some delicious options include brown rice, wholegrain bread and quinoa. They taste just the same, with an added nutty flavour!

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  • Replace sugary drinks with tea or coffee
    5 / 8 Replace sugary drinks with tea or coffee

    How many sugary drinks do you have in a week? Sweet drinks, bubble tea and frappucinos are filled with an insane amount of sugar that can be very addictive. Lower down your weekly consumption to no more than two drinks as having more than that increases the amount of sugar in your blood. Make it a point to adjust your palate to enjoy the fragrant aroma of coffee and tea brews for the sake of your health!

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  • Follow BMI guidelines
    6 / 8 Follow BMI guidelines

    Keep track of your Body Mass Index to determine if you are in the moderate weight range. You can then rightly adjust or increase your physical activity level and food intake correctly. Although being in the healthy weight range does not fully eradicate the chances of getting diabetes, it certainly decreases the risk.

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  • Increase the quality of your nutrition
    7 / 8 Increase the quality of your nutrition

    Researchers from the University of Oxford and Peking University in China found out that people who ate fruits daily decreased their risk of diabetes by 12%. Fruits are the healthiest option for a sweet fix as the natural sugars are released slowly into the blood, maintaining a healthy blood-sugar concentration. Improve the quality of your diet and you’ll be less likely to get diabetes!

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  • Start meditating
    8 / 8 Start meditating

    Managing your stress level is another great way to combat diabetes. Controlling your stress level with yoga and deep breathing exercises have shown to lower your blood pressure. Mindful meditation is also a fantastic way to be aware of your lifestyle habits and will push you to make positive changes in your life.

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