How to prevent the diabetes? – 7 crucial things you must be aware of

How to prevent the diabetes?

Diabetes is a serious, lifelong condition that can lead to complications like heart disease, stroke, kidney disease and blindness. Type 2 diabetes is the most common form of the disease. It develops when your body doesn’t produce enough insulin or when cells stop responding to it. Type 2 diabetes often develops later in life but can also occur during late childhood if there’s a strong family history of the condition. One way to prevent developing type 2 diabetes is by making lifestyle changes. These changes include: losing weight; eating less sugar; exercising regularly; avoiding white foods; getting your vitamin D level checked; setting a regular sleep schedule and managing stress properly

Lose weight.

Losing weight can reduce your risk of developing type 2 diabetes by up to 60%. To lose weight, try some of these tips:

Lose weight
Lose weight

Count calories. Look at food labels and try to eat foods with less than 200 calories per serving. If you eat out a lot, use an app like MyFitnessPal to track what you’re eating.
Eat fruits and vegetables. These are low in calories but high in nutrients that can help lower blood sugar levels and improve insulin sensitivity (meaning that your body becomes more sensitive to insulin). Try adding spinach or kale to sandwiches as a way to increase vegetable intake without adding extra calories from cheese or mayonnaise.
Eat whole grains instead of refined grains such as white breads and pastas (the American Diabetes Association recommends getting most carbohydrates from whole grains). Whole grains have more fiber than refined grains which helps make you feel fuller after eating less food overall—plus they have more vitamins, minerals and phytochemicals which may protect against heart disease!

Eat less sugar.

Of course, you already know that sugar is bad for you. But did you know that sugar isn’t just found in candy? It’s also hidden in almost all processed foods, including bread and pasta sauces. These may seem like healthy choices, but they’re actually loaded with added sugars! This can add up quickly if you eat these foods regularly.

Eat less sugar
Eat less sugar

Sugar causes more than weight gain: it can also cause blood sugar spikes after meals and insulin resistance, which makes your body less capable of using insulin appropriately (i.e., it becomes harder for the body to process glucose).

Exercise regularly.

You will also want to make sure you get some exercise on a regular basis. The American Diabetes Association recommends that adults with prediabetes or type 2 diabetes do 150 minutes of moderate-intensity aerobic physical activity per week, or 75 minutes per week of vigorous-intensity aerobic physical activity. This can be broken down into 10-minute sessions throughout the day.

Exercise regularly
Exercise regularly

Exercise can be done by yourself or with friends (and if you have kids, this is a great way for them to get involved too!). You can exercise indoors or out, either in a gym or at home with weights and machines, or outdoors at parks and hiking trails.

Avoid white foods.

The first, and perhaps most important, way to prevent type 2 diabetes is to avoid white foods. White foods include white bread and pasta, white rice, potatoes and other starchy vegetables like yams or sweet potatoes, sugar and other types of processed sweeteners—basically anything that can make your blood sugar spike quickly.

white foods
white foods

White carbs are also high in calories—a single slice of bread contains around 100 calories while a cup of cooked rice or pasta has about 200-300 total (depending on what kind you eat). This can lead you to feel hungry for more food sooner than if you had eaten something higher in fiber that fills you up longer but has fewer calories per serving.

If you want to avoid eating too many calories from carbohydrates but still want something filling enough for breakfast or lunch at work without having another snack later on during the day because your energy levels dropped again from all those empty calories from earlier meals then try replacing some or all breads/pastas with whole grains instead!

Get your vitamin D level checked.

Vitamin D is a fat-soluble vitamin that helps keep your bones, teeth, muscles and immune system healthy. It also plays an important role in blood pressure control, insulin sensitivity and blood sugar regulation. You can get vitamin D from food or supplements if you’re not getting enough of it through sunlight exposure.

vitamin D level
vitamin D level

People with diabetes are often deficient in vitamin D because their bodies don’t absorb it as well as people without diabetes do. Vitamin D deficiency has been linked with increased risk for type 2 diabetes, heart disease and cancer.

Set a regular sleep schedule.

A regular sleep schedule is as important to your health as a balanced diet and physical activity. If you’re not getting enough sleep, it can make it harder for your body to maintain a healthy weight, regulate blood sugar levels and blood pressure, or repair itself.

For many people with Type 2 diabetes, the symptoms of sleep deprivation are similar to those of uncontrolled diabetes—and they’re often misdiagnosed:

regular sleep schedule
regular sleep schedule

You feel tired when you wake up in the morning
You have trouble falling asleep or staying asleep at night
You’re irritable during the day

Don’t let stress get you down.

Some people have a hard time getting their blood sugar under control because of stress. Stress can raise blood glucose levels, cause weight gain and make it difficult to lose the extra pounds, lead to unhealthy eating choices and even hinder exercise efforts.


It can also cause sleep problems and low vitamin D levels—all of which have been linked to diabetes risk. If you’re feeling overwhelmed with life’s demands, try meditation or other relaxation techniques to help keep your stress under control.

You can prevent type 2 diabetes with lifestyle changes, which are actually quite easy to implement.

The good news is that you can prevent type 2 diabetes with lifestyle changes, which are actually quite easy to implement.

Diabetes is a serious condition and the seventh leading cause of death in the U.S., according to the American Diabetes Association (ADA). That’s why it’s important that we work together on prevention strategies.

But don’t be intimidated—you don’t have to be a doctor or nutritionist to start making changes in your life today that can help prevent this disease from affecting you or someone you love. In fact, all these methods are relatively easy and inexpensive.


By taking these steps, you can reduce your risk of type 2 diabetes. If you are at risk for this disease, it’s important to start now! It’s never too early (or too late) to make changes in your lifestyle that will help prevent the onset of this condition or make it less severe if you already have it. Take time each day for exercise; eat healthy food; get enough sleep; avoid stress whenever possible; take vitamins and minerals as prescribed by your doctor; and learn everything about the disease so that there are no surprises when symptoms appear.

Alex Bilchenko

Alex Bilchenko

Hi, I'm Alex - a Certified Holistic Health Coach and Nutritionist.
I'm here to help you find your happy place with food and diet!

I have a bachelor's degree in psychology and am passionate about nutrition, cooking, meditation, and all things wellbeing — anything that helps me feel more balanced and focused in life.


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