Diet and Exercise are the fundamental ways of preventing diabetes. In understanding the importance of diet and exercise in how to prevent diabetes (Type 2), it is important to comprehend the mechanism of action of this type of diabetes.

Type 2 diabetes develops due to excess calorie intake over a period of time. Additionally, due to a sedentary lifestyle, not enough calories are burned, causing an excess of glucose to build up in the blood. Over time, the body becomes less sensitive to glucose because of the constant excess of it, leading to diabetes. Thus, a combination of healthy eating and regular physical activity are the best ways toward how to prevent diabetes.

Healthy eating includes consuming less refined foods, less calories, and more fresh fruits and vegetables. Eat whole and natural foods, instead of processed ones. Drinking plenty of water and having high fiber intake are also important.

It is incredibly important, particularly in the middle-aged and elderly populations, to be mindful of one’s risk for developing diabetes. Within at-risk populations, screening is essential, as it can give one a good idea of the body’s responses to glucose, and therefore the risk of diabetes that may be present.

Tips:

• Avoid sweetened aerated drinks. Drink plain soda or water.

• Avoid sugar and sweets. Use natural sweeteners such as honey in moderation.

• Celebrate Birthdays and Festivals with fruits, nuts and natural drinks (tender coconut, unsweetened fresh juice) instead of consuming sweets

• While fasting, do not consume sugar or sweetened drinks.

• Make green salads and leafy vegetables a part of your daily diet.

• Use stairs instead of elevators and escalators

• Park your car away from your destination. This will force you to walk

• Play with children or teenagers; games are far more interesting than plain exercises.

• Avoid making phone calls to people in the same building or neighbourhood. Walk up to them.

• Do not use a vehicle for distances under a kilometre.

• Monitor blood glucose levels once in a while to be sure that you are out of the danger zone.