Diabetes is known as a lifestyle disease and rightly so! But, did you know your DNA could influence the risk of developing it? If you have a family history of diabetes, you likely have a predisposition to the disease. This also means that you can take precautions and the correct steps to delay the onset of diabetes or even avoid it.

Millions around the globe have been affected by diabetes. Diabetes is a condition where the blood sugar levels rise. The excess sugar in the body can lead to serious problems and health issues like heart problems, nerve damage, kidney damage, stroke, eye problems, digestion problems, and several more.

If diabetes runs in your family, diabetes prevention is the way to go. It is advisable to take good care of your health and try to keep diabetes at bay. Lifestyle and diet changes can help you lead a diabetes-free life. Have you ever wondered how to prevent hereditary diabetes? Or about the best ways to prevent hereditary diabetes?

Look no more, here are 5 proactive tips to keep hereditary diabetes away…

1) Eat the right diet:

Fiber up… Eating the correct food is the first step to a healthy you. A plant-based diet has several essential nutrients and lots of fiber, this is important to regulate the sugar in your blood. It can make you feel fuller for longer and keep those cravings away.

A plant-based diet gives you energy through vitamins, carbohydrates, and minerals. The inclusion of varied fruits and vegetables in your diet is essential. Try including non-starchy, green leafy vegetables like fenugreek, spinach, amaranth, and broccoli at least in one meal. While eating grains be mindful of eating only whole grains like whole grains rice, whole oats, or whole grains pasta.

 

It is strongly recommended to avoid foods rich in sugars and foods that are highly processed. White breads, pastries, doughnuts, and ice-creams even though tempting are foods that should be avoided, as these foods can spike blood sugar levels and wreak havoc in the system.

Fatty foods should be eaten in moderation. It is imperative to include good fats like nuts and seeds, some dry fruits, and fatty fish in your diet. So, snack smart and be healthy.

 

Another crucial thing to remember is never to follow fad diets, as these upset the blood glucose levels.  Avoid alcohol consumption and smoking. Alcohol and smoking can affect insulin production and increase insulin resistance, so it is critical to avoid these habits and moderate their use.

Remember that eating in moderation and a moderate diet is the key to staying fit and maintaining those blood glucose levels.

Eating the correct food in the right amounts is about empowering yourself to take control of your health journey.

 

2) Stay active, and maintain a healthy weight:

Exercising daily is your secret weapon to keep diabetes away. It is also a mood elevator and diabetes buster!

Insulin is the hormone that regulates your body’s glucose and uses the glucose in the blood by converting it into energy. Exercising requires energy and hence your body cells become more responsive towards insulin.

No, we are not talking about high-intensity workouts, small movements during the day and 30-minute moderate-intensity exercises are what is needed. Find your fun, you can keep 30 minutes each day for doing any physical activity that you enjoy. It could be dancing, Zumba, swimming, or a simple brisk walk.

There may be times you cannot take out a large chunk of time, you are busy or don’t feel up to it, in such cases simply break down the thirty minutes and spread them through the day and do what you feel is manageable, like taking the stairs instead of the elevator, walking till your shopping mart or doing chair yoga. Exercising is a potent weapon against diabetes, so every bit counts.

If you are overweight or slightly plump, shake off those extra pounds and maintain a healthy weight. Excess body fat causes insulin resistance, making it difficult for the system to regulate blood sugar levels.

So, get moving and grooving and get that healthy weight.

3) Sleep well:

Who would have thought that sleeping would help anyone? But a good night’s sleep is in fact beneficial in improving insulin resistance.

Sleep deprivation can cause a lot of problems over time. It messes with your hormones and can lead to multiple problems and body issues. Chronic sleep deprivation can induce the production of cortisol, a stress hormone, which in turn impairs insulin sensitivity. So, sleep well for better health. Aim for a least of 7-8 hours of undisturbed sleep.

 

Establish a regular bedtime routine and follow the time each day. Make the whole sleeping experience calming and soothing. A warm bath, candles, no gadgets and quiet time ensures that you are set for a good sleep.

 

4) Manage stress:

Life is fast-paced and with the way the world is moving, stress has become a way of life, but stress is directly related to diabetes, it can cause insulin resistance and hyperglycaemia. Cortisol a hormone is released when you are in stress, this cortisol works against insulin which leads to insulin resistance and hence spiking up the blood glucose levels. Hence it is crucial to find ways to destress.

Find things you love and practice them to bring you calmness and peace. Any hobby, fun activity, meditation, or deep breathing exercises can help you destress. Make it a habit to practice this once during your day.

Prioritizing yourself can not only bring you relaxation and joy but is also a key to diabetes prevention.

 

5) Get those body checks done:

Knowledge is power! Getting yourself screened regularly will help in the long run. Regular blood sugar tests, every 3 to 6 months help determine the levels and also identify conditions like prediabetes, which can be reversed. The HbA1c test is a blood test, that helps determine the average blood glucose levels over time.

The tests are a warning sign and can help the doctor take adequate measures to keep that hereditary diabetes in check and even delay its onset.

 Full body packages and health tests also monitor blood pressure and lipid levels, as cholesterol and blood pressure also play a role in driving up blood glucose levels. Conduct regular discussions with your doctor and be prepared.

Regular screening and blood tests are the best and most effective way to keep diabetes at bay!

It is a complex puzzle, for a healthy you, the entire body has to be healthy. Take those full body check-ups today and understand the underlying body problems along with those blood sugar levels.

Hereditary diabetes may be a lurking problem in your life, but the best part is that you have all the pieces to solve this puzzle and significantly reduce the risk of acquiring diabetes. While you cannot change the genetic predisposition, you can be proactive and prevent it.

You’ve got this, stay active, eat right, manage your weight, and most essential of all, sign up for routine body check-ups today.