Diabetes is a chronic disease which occurs due to the lack of insulin production by the pancreas, or when the body does not respond appropriately to insulin, which is a condition called ‘insulin resistance. About 537 million people around the world have diabetes, according to the International Diabetes Federation (IDF).
According to a recent article by the IDF, the number of cases has been rising over the past few decades, and the IDF also predicts a 46% rise by the year 2045.
There are three main types of diabetes, Type 1, Type 2 and Gestational Diabetes.
Type 1 diabetes can occur at any age but is mostly diagnosed in children and adolescents. It is most likely to occur from an immune system reaction and is believed to be an autoimmune condition.
Type 2 diabetes starts out as insulin resistance, which causes your pancreas to produce more insulin until it cannot keep up with the demand. The contributing factors may include genetics and obesity. Gestational diabetes is a type of diabetes that can develop in pregnant women who don't already have diabetes. Gestational diabetes occurs when the body cannot make enough insulin during your pregnancy.
Here are some of the ways to prevent diabetes at a young age:
- Drink water: drinking water is very essential when it comes to preventing diabetes. Drinking water instead of other beverages can help control blood sugar and insulin levels, therefore reducing the risk of diabetes.
- Exercising: Exercising regularly or keeping active reduces insulin resistance and helps manage your blood pressure.
- Limiting beverages and sugary foods: Consuming foods that are high in sugar can lead to weight gain and problems with insulin function.
- Controlling weight: Excess weight is one of the important causes of diabetes. Being obese makes it more likely for you to develop diabetes than someone with a healthy weight.
- Maintaining a diet: Choosing whole grains and whole grain products over refined grains and highly processed carbohydrates can have a positive impact on your health.
- Regular follow-up with your doctor: Regular visits to the doctor can help keep your health in check, and keep an eye out for any possible symptoms of diabetes.
- Avoid indulging in Smoking and Consuming Alcohol: Nicotine makes it harder to control your blood sugar. Regular drinking can reduce the body’s sensitivity to insulin which can higher the risk of getting diabetes.
- Managing stress: High levels of stress hormones might stop insulin-producing cells in the pancreas from working properly, and reduce the insulin they make.
- Reducing portion sizes: eating too much food at once is known to cause higher blood sugar and insulin levels.
- Optimising Vitamin D levels: Vitamin D supplements help improve aspects of blood sugar management and lower the risk of getting diabetes.
When it comes to avoiding diabetes, there are many steps you can take. Following these steps, every day can make a great impact on your lifestyle and help prevent diabetes among younger adults.
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