Discover the Secrets to Preventing a Silent Disease That Threa..tens Millions Worldwide

The prevention methods for diabetes vary depending on its type, as there are two types: Type 1 and Type 2 diabetes. In reality, there is no specific strategy to prevent the development of Type 1 diabetes. However, for Type 2 diabetes, its onset can be delayed or its progression limited by avoiding risk factors. This can be achieved through a healthy lifestyle, including a balanced diet, regular physical activity, and weight management in cases of obesity.

Adopting a Healthy Diet

A balanced diet should be rich in fiber, primarily from vegetables and fruits, especially when consumed with their skins. This helps reduce the body’s absorption of sugars and fats, thus protecting the heart and lowering the risk of diabetes. In addition, engaging in daily physical activity for at least 30 minutes is essential to incorporating exercise into one’s lifestyle.

It is also recommended to choose whole grains that are high in fiber, such as whole wheat, brown rice, lentils, beans, and oat bread. These foods contain antioxidants that are highly beneficial to the body.

Another key preventive measure is weight management. Excess weight leads to an increase in the number and size of fat cells, making the body less responsive to insulin and increasing the risk of diabetes. Maintaining a healthy weight is crucial, as losing just 7% of body weight can reduce the risk of diabetes by approximately 60%.

A Gradual Transition to a Healthy Lifestyle

For individuals with an unhealthy diet, making gradual changes is advisable. This includes reducing portion sizes, drinking water before meals to decrease calorie intake, and minimizing the consumption of processed foods and ready-made meals, which are high in salt, fat, and calories.

Preparing homemade meals with fresh ingredients is a healthier alternative. Additionally, engaging in daily physical activity aids in weight loss, improves insulin sensitivity, helps regulate blood sugar levels, promotes better sleep, enhances mood, reduces symptoms of depression, strengthens cardiovascular health, and boosts blood circulation.

Some beneficial physical activities include aerobic exercises such as walking, cycling, swimming, and running, as well as strength training with weights or resistance bands. Flexibility exercises like yoga or Pilates are also recommended.

It is also crucial to quit smoking, as tobacco is highly harmful to overall health, particularly to the arteries, which are already affected by elevated blood sugar levels.

Limiting Refined Sugars and Carbohydrates

A diet high in refined carbohydrates and sugars increases blood sugar and insulin levels, accelerating the onset of diabetes in at-risk individuals. This happens because the body quickly converts these foods into small sugar molecules, which are then absorbed into the bloodstream.

Water is the best beverage choice, as it helps avoid sugary drinks that contain preservatives and other ingredients that may contribute to diabetes. Drinking water instead of sugary beverages helps regulate blood sugar and insulin levels.

Preventing Gestational Diabetes

Gestational diabetes is a type of diabetes that can develop during pregnancy. While it cannot always be prevented, certain practices can reduce the risk of developing it. Women planning a pregnancy should maintain a healthy weight beforehand. Although being overweight does not necessarily lead to gestational diabetes, it increases the risk.

A balanced diet also plays a role in prevention. With the guidance of a doctor or nutritionist, women can select foods that help keep blood sugar levels stable, control carbohydrate portions, and determine the ideal meal times. Reducing sweets and incorporating fiber-rich foods—such as vegetables, fruits, whole-grain bread, and whole cereals—are also key preventive measures.

Lastly, engaging in moderate-intensity physical activities, with medical approval, can help prevent gestational diabetes by maintaining glucose balance. Recommended exercises include walking, swimming, and yoga.

Before following these recommendations or starting any treatment, it is best to consult a medical specialist.