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7 NATURAL WAYS TO PREVENT DIABETES
16 Oct 2021
7 NATURAL WAYS TO PREVENT DIABETES image

Table of Contents

What is diabetes?
What are the types of Diabetes? 
Can diabetes be cured?
What are the ways to prevent diabetes?

Diabetes is a frequently heard term to most of us. It is becoming a common health issue nowadays. China has the largest number of diabetes patients in the world followed by India and the US.

So what is diabetes? What causes this condition? Can we cure diabetes? Yes, too many questions are popping up as you hear the word. You are going to get all your doubts and questions cleared about diabetes through this article.

What is diabetes?

In short, diabetes is a health condition that occurs when your blood glucose, commonly called blood sugar is too high. But the blood sugar level is affected mainly by what we eat.


Contrary to a healthy person, a diabetic patient’s body does not make enough insulin. If there is no insulin, then too much blood sugar stays in your bloodstream. This can cause serious health issues like heart diseases, kidney failure, vision loss, and many more. 

What are the types of Diabetes? 

Diabetes is mainly classified into two:

1. Type 1 Diabetes


In this case, the body stops making insulin. Our blood sugar levels cannot be controlled if no insulin is available in our bodies. Type 1 diabetes occurs due to factors such as genetics, exposure to viruses, and other environmental factors. Approximately only 5-10% of Diabetic patients suffer from type1 diabetes. 

2. Type 2 Diabetes


Here the body is unable to utilize the insulin produced and can’t keep the blood sugar at normal levels. Type 2 Diabetes has evolved over years. You may not notice any symptoms. So testing your blood sugar levels is a must. About 90-95% of diabetes patients suffer from Type 2 Diabetes. 

Can diabetes be cured?


The answer is ‘Yes and No’. Unfortunately, no one knows how to prevent Type 1 Diabetes and scientists are working on it. But on the other hand, Type 2 diabetes is a chronic health issue and very difficult to be cured. But it can be prevented by adopting certain lifestyle changes. So as always prevention is better than cure.

What are the ways to prevent diabetes?

There are many factors besides lifestyle, that affect diabetes. Some of them are genes, age, side effects of certain medications. These factors are uncontrollable. But there are many actions that we could adopt to prevent diabetes. So now let’s see how we can prevent diabetes even before it starts.


1. Avoid Sugar and Refined Carbs

Eating sugary foods and refined carbs can increase the risk of diabetes. Sugars and carbohydrates are found in foods like white rice, pizza, white flour bread, pasta, etc.

The human body swiftly breaks down these foods into sugar molecules. Our blood then absorbs these sugar molecules. The rise in blood sugar in the blood stimulates the pancreas to produce more insulin, so to bring the blood sugar level to normal. 

Sooner or later, this results in higher blood sugar and insulin levels till this condition eventually turns into Type 2 Diabetes. Avoiding foods containing sugar and refined carbs helps to reduce the risk of diabetes. Include foods like apples, bananas, carrots, cauliflower, etc.

2. Include more Fiber to Diet

Adding a considerable amount of fiber to your diet is beneficial for preventing diabetes and other diseases. Vegetables are a good source of fiber. So adding a considerable amount of fiber to your food can prevent spikes in blood sugar and insulin levels thus reducing the chance of diabetes. 

Adding fiber to your diet is also effective in reducing body weight. Foods that are rich in fiber include peanuts, almonds, and beans

3. Water is your new best friend

Drinking plenty of water can help to control blood sugar levels and insulin levels and thereby reducing the risk of Diabetes. But avoid consuming soft drinks and other beverages. Because sugary drinks help in the development of Diabetes.

Studies show that dehydration can affect blood sugar levels. Water is not only a remedy for reducing blood sugar levels, but it also has many other functions like carrying nutrients and minerals all over the body, maintaining a stable heartbeat, regulating your body temperature, and many more!

4. Say no to Tobacco

Studies show that 30-40% of smokers are more likely to develop Type 2 Diabetes. Smoking causes insulin resistance leading to Type 2 Diabetes, especially in heavy smokers. 

The chemicals associated with cigarettes can heavily damage blood cells too. Smoking has negative effects on every organ of the body and it also affects the cardiovascular system. 

According to reports 68% of adults above the age of 65 with diabetes dies from heart problems. Many types of research and studies have shown that people who ended the habit of smoking have less blood sugar levels.

If you find it difficult to quit smoking, make an appointment with your doctor to quit for good. Because you are greater than your addiction.

5. Engage in Physical Activities

Doing exercises or other physical activities is a good key to prevent Diabetes. Physical activities increase the insulin sensitivity of the cells. So our body needs less insulin to maintain sugar levels normal.

Following a well-balanced diet along with exercises can provide better results. Studies show that half-hour or walking or other exercises along with a balanced diet can prevent Type 2 diabetes to an extent of 58%.

All forms of exercise including aerobic exercise are very effective in preventing blood sugar levels. The ideal time to do exercise is from one to three hours after eating. This is the time when the blood sugar level is high.

6. Consume more Vitamin D

     Vitamin D increases the body’s sensitivity towards insulin. As we all know the sun is the best source of Vitamin D. Vitamin D also plays a role in regulating calcium levels in the body. Calcium plays an important role in the secretion of insulin. Add more Vitamin D foods to the diet can help in regulating blood sugar levels. Tuna, Salmond, yogurt, and cheese are rich in Vitamin D.

7. Get rid of your Sedentary Lifestyle

Obesity can increase the chance of developing Type 2 Diabetes and it can lead to weight gain in organs like the liver. Excess fat in the liver produces inflammation and resistance to insulin and thus increases the chance of high blood sugar levels. 

Engaging in physical activities, meditation, and following dietary plans like

Paleo and vegetarian diets are very useful in getting rid of obesity. Besides following a well-organized schedule is very beneficial in other ways too.

There are things in our life that are not within our control. But the chances of Diabetes can be controlled to an extent, but there can be unpredicted cases. Having a diabetic checkup at regular intervals can help you to stay safe and healthy.  If there are any doubts or symptoms, you should consult a Diabetologist.

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