In commemorating the World Diabetes Day on 14 November, we are compelled to have as many information and awareness about diabetes, one of the seven deadliest diseases in the world. According to The Ministry of Health of the Republic of Indonesia, 9.1 million Indonesians suffered from diabetes in 2013. World Health Organization has projected its danger – not only among elders, but also young adults – emerging in 2030. If the illness is left untreated, complications like blindness, kidney failure, heart disease and other serious conditions might occur in the future.
Nowadays, millions of people are following an unhealthy lifestyle that could lead to various illnesses, including diabetes. However, if you’re scrolling this page right now: CONGRATULATIONS! You receive the privilege to learn more about ways to prevent diabetes! Although there are undoubtable factors you cannot change, there are many actions you can take to reduce the risk of diabetes.
Here are 6 ways to prevent getting diabetes:
- Avoid stressful environment
Stressful conditions can bring on various illnesses to a person, including diabetes. Emotional and physiological stress cause the body to secrete stress hormones into the bloodstream. For people with diabetes, stress can cause a significant and prolonged increase in the blood sugar level. You can prevent the stressful conditions by following these few tips, such as yoga, 4-7-8 breathing technique, or simply leave the environment to do your hobby (but make sure you don’t leave your post permanently).
- Indulge in healthy diet
This includes healthy eating pattern and balanced diet. All foods consumed as part of a healthy eating pattern fit together like a puzzle to meet nutritional needs without exceeding limits. Minimize your consumption of processed foods, because they contain many chemicals you cannot spell that slowly damage the cells function in your body. You can try following a ketogenic or very-low-carb diet, as they have consistently been shown to lower blood sugar and insulin levels, increase insulin sensitivity and reduce other diabetes risk factors.
- Don’t stay up late
Bad news night-owls: Staying up late could lead you to diabetes, or worse to death. When you stay up late, your blood sugar level will increase. Finding yourselves craving for high-carbs foods at the midnight? Well, that’s your hyperglycemia telling you. Have at least 7-8 hours of sleep per night.
- Make exercise as a habit
A 30-minutes workout on regular basis may help prevent diabetes. Exercise increases the insulin sensitivity of your cells. So, when you exercise, less insulin is required to keep your blood sugar levels under control. Physical activity such as aerobic exercise, HIIT (high intensity interval training), and strength training have been shown to reduce insulin resistance and blood sugar in overweight, obese, and prediabetic adults.
- Try to lose weight if you’re obese
Maintain your ideal weight in order to prevent the development of Type-2 diabetes. Although not everyone who develops Type-2 diabetes is overweight or obese, the majority are. What’s more, those with prediabetes tend to carry excess weight in their midsection and around abdominal organs like the liver. This is known as visceral fat. Excess visceral fat promotes inflammation and insulin resistance, which significantly increase the risk of diabetes. This is related to healthy and balanced diet and a regular workout.
- Befriend the water (if needed, make it your soulmate!)
Simply make the water your soulmate, so when it’s not around, you’d feel incomplete. Sticking with water most of the time helps you avoid beverages that are high in sugar, preservatives, and other questionable ingredients. Sugary beverages like soda and punch have been linked to an increased risk of both Type-2 diabetes and Latent Auto-Immune Diabetes of Adults (LADA).
Diabetes can always be prevented by adopting a healthy lifestyle as mentioned above. Our promise to “care with a heart because your life matters” should be adapted in your everyday life. We encourage you to put yourself as the object of the promise: “I care with a heart because my life matters.”