Diabetes, as a rule, is a chronic disease that affects millions of people around the world. Uncontrolled cases can lead to vision loss, cardiovascular problems, kidney failure and other serious diseases. Therefore, prevention of diabetes is an extremely important step.

Changing your lifestyle can help you avoid serious complications associated with type 2 diabetes, the most common form of the disease. Prevention is especially important if you are currently at increased risk for type 2 diabetes because of being overweight or obese, high cholesterol, or a family history.

If you’ve been diagnosed with prediabetes (high blood sugar that doesn’t reach the threshold for a diabetes diagnosis), lifestyle changes can prevent or delay the onset of the disease.

There are many simple steps you can take to reduce your risk of diabetes. And since it’s never too late to start, here are 6 simple tips to prevent diabetes.

1. Weight loss

Losing weight reduces the risk of diabetes. The American Diabetes Association recommends that people with prediabetes lose at least 7-10% of their body weight to prevent the disease from progressing. Participants in a large study reduced their risk of developing diabetes by nearly 60% after losing about 7% of their body weight through diet and exercise.

Excess weight, especially in the abdominal area, can increase the likelihood of developing diabetes. According to the study, excess visceral fat increases inflammation and insulin resistance, which significantly increases the likelihood of diabetes. Another study found that interventions to reduce the risk of diabetes should focus primarily on weight loss.

Set a weight loss goal based on your current body weight. Talk to your doctor about reasonable short-term goals and expectations, such as losing 1 to 2 pounds per week.

2. Follow a low-calorie diet

To lose weight easily, you need to choose a safe and effective diet, such as a low-calorie diet. The safest and most versatile VLCD (very low calorie diet) diet is Nupo. The type of diet that paved the way for weight loss regimes to make them healthier for the body, with foods that contain all the necessary vitamins, minerals, proteins and fiber – a complete composition that sheds extra pounds while providing all the nutrients the body needs. need. With more than 35 scientific studies (the most in the world) and more than 41 years of experience, the Nupo diet for weight loss is a safe and healthy alternative to existing diets and offers diet products for those who want to follow a diet to lose weight and maintain a stable weight.

The NUPO diet has numerous health benefits: it reduces and normalizes arterial hypertension and pulmonary hypertension; Normalizes blood sugar level in type 2 diabetes; Reduces the concentration of fatty acids in the blood (for example, triglycerides) and normalizes the cholesterol level; Reduces the risk of cardiovascular diseases; Reduces the risk of developing complications of diabetes; Reduces the risk of colon and breast cancer; Reduces episodes of sleep apnea (snoring); Improves bone and joint condition; Normalizes blood oxygenation.

3. Quit smoking

According to one study, smoking contributes to or causes many serious health problems, such as cardiovascular disease, cancer, and emphysema of the lung, prostate, breast, and digestive tract. Another study also found that active smoking is associated with an increased risk of type 2 diabetes. Smoking is strongly associated with diabetes risk, especially in people who smoke heavily. Therefore, quitting smoking can help reduce this risk over time.

4. Regular physical activity

Regular physical activity has many benefits. Exercise can help you lose weight, lower your blood sugar, and increase your insulin sensitivity (which helps keep your blood sugar in a normal range).

To lose weight or maintain a healthy weight, you can choose:

• Aerobic exercise – 30 minutes a day of moderate aerobic exercise (walking, swimming, cycling or running). In general, you should spend at least 150 minutes of exercise per week.
• Resistance exercises should be done at least 2-3 times a week. They help you stay fit both physically and mentally, helping you maintain balance and the ability to lead an active lifestyle.
• Limited inactivity – Ending long periods of inactivity, such as prolonged sitting, can help control blood sugar levels. Take a few minute break, at least 10 minutes every hour, to stand, walk, or do some light activity if you can.

5. Optimize your vitamin D levels

Research has shown that taking extra vitamin D was strongly associated with a lower chance of type 1 diabetes. Another study also found that people who don’t get enough vitamin D are more likely to develop all types of diabetes. Foods rich in vitamin D include cod liver oil and oily fish. In addition, exposure to the sun can also increase vitamin D levels in the blood. Some people may need 2,000 to 4,000 IU of vitamin D daily to maintain and reach optimal levels. Therefore, vitamin D supplements or consumption of vitamin D-rich foods can help optimize vitamin D levels in the blood, thereby reducing the risk of diabetes .

6. Reduce your intake of refined carbohydrates and sugar

According to numerous studies, there is a link between the risk of diabetes and the frequent consumption of refined carbohydrates or sugar. Eating foods high in sugar and refined carbohydrates raises insulin and blood sugar levels, which can eventually lead to diabetes. Therefore, avoiding these foods can help reduce the risk of diabetes.

If you want to achieve the optimal number of kilograms that does not threaten your health, choose a scientifically researched diet. Research on its long-term benefits, especially in the prevention of diabetes, is time-proven. The main goal should be to lose weight and then maintain a healthy weight. Therefore, healthy eating decisions should include a strategy that you can maintain as a lifelong habit. Making healthy choices can pay off over time.

The article is supported by NUPO