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Diabetes - Prevention, Precautions, Diet and Lifestyle tips


There are increasing numbers of people with diabetes and prediabetes now days. But the happy news is that you can considerably reduce your risk of diabetes through proper diet, regular exercise, and some lifestyle changes. Fitness and right diet is significant to manage blood sugar when you have type 2 diabetes. Here we are going to talk about lifestyle changes and diet to prevent and control diabetes.  

8 Basics to you must follow 


1. Avoid alcohol 

Avoid alcohol and sodas completely, both which cause fluctuation blood sugar level.


2. Drink more water

Drink small glass of water during the meal & 2 glasses of water after a meal. Water supports digestion and wash out the system. Try it and observe your experience. Calculate blood sugar readings and see the evidence.



3. Exercise 

When you do regular exercise, your muscles burn sugar and fat from your body, hence it controls high sugar level in the blood. Do three forms of exercise for the control and prevention of diabetes which includes aerobic exercise involve brisk walking and bicycling (4-6 days a week), weight or resistance work outs (3 times a week) & last but not least stretching (4-6 days a week)


4. Modify your diet 

Add more vegetables, legumes, lean protein and whole grains. Select food that is lower on the glycemic index. 


5. Eat frequent, smaller meals 

Eat small meals after every 2-3 hours throughout the day; it maintains stability in blood sugar levels.



6. Lose weight 

Proper weight helps to manage glucose levels and lower blood sugar, so try to control or reduce your body weight.




7. Check your thyroid levels

It's not uncommon for people with under-active thyroid to have associated problems with their pancreas and insulin production. Read - home remedies for thyroid


8. Foods to Avoid for Diabetes

Cakes, Biscuits, Fast food and junk foods, Jaggery, Ghee, Butter, Cold drinks, Alcohol, Dried fruits like almonds, Cooking Oil.


18 Prevention and Precautions tips

Here are some simple steps you can take to prevent diabetes:

1.  Avoid junk food, fast food, fried food, oily & fat enriched food.
2.  Try to avoid sugary substances & products.

3.  Add high fiber food in your daily meal, for example Flax Seeds, Sesame Seeds, & Sesame Butter, dry Roasted Soybeans.


4.  Sweet potatoes & other orange vegetables, such as pumpkin, squash and carrots, supply high fiber in comparatively low calories.

5.  Try to avoid non-veg and fried food.
6.  Green vegetable is value-added food source for diabetic diets, with very low calories & sugar, green vegetables are exceptionally valuable nutrients, including the fibers.

7.  Totally avoid ghee, vanaspati, fine flour, alcohol, and smoking, chewing of tobacco, jarda and gutkha. 

8.  Try to stay away from stress as it is the main cause of many diseases. 
9.  Do regular physical exercise along with Yoga practices & meditation.

10.  High sugar level in the blood results in diabetes. This may be due to overweight, improper diet, and stress. Diabetes can be controlled by doing regular yoga & other physical exercises.

11.  Regular yoga practices, meditation & other exercise helps keeping normal sugar level. 





12.  Regular pranayam and yoga practices keeps sugar level normal and gives much strength to carry out the daily activities. 

13.  Avoid starchy food products like potatoes, corn, lima beans & peas as they are not easily digestible. These starchy veggies can increase your glucose level.

14.  Beans like lentils must be avoided as it increases glucose level in blood.    
15.  Avoid eating oily & heavy meals; eat small meals for quick &easy digestion.
16.  Add onion, sprouts, beans, garlic, tomatoes in your regular die.
17.  Don't eat mutton, excess salt.
18.  Avoid white bread, rice, and potatoes.
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