“Life is not over because you have diabetes. Make the most of what you have, be grateful.” ~ Dale Evans
If you are reading this article, you most likely know of someone who has diabetes, you have diabetes, or you are someone looking to prevent diabetes from occurring in your or your loved one’s life.
Whatever the case, it is essential to know the definition of diabetes before going into how to reduce and prevent it.
According to Oxford Languages, diabetes is “a disease in which the body’s ability to produce or respond to the hormone insulin is impaired, resulting in abnormal metabolism of carbohydrates and elevated levels of glucose in the blood and urine.”
Below, we will be discussing five ways to reduce and prevent diabetes. They are as follows:
- Movement – Stay Physically Active
- Diet – Eat Healthy Plant Foods
- Eliminate Consumption of Certain Foods
- Avoid Alcohol
- Supplements – Consider Taking These
5 Ways to Reduce and Prevent Diabetes
1. Movement – Stay Physically Active
We all know the benefits of exercise – specifically, losing weight. However, more movement throughout the day can also lower blood sugar and boost your sensitivity to insulin (which maintains your blood sugar in a normal range).
Exercise can include a 30-minute walk, stretching, mobility work, lifting weights, stair stepper, and many other aspects. The point is to be mindful throughout the day and get as much movement as possible!
According to Harvard, “Television-watching appears to be an especially-detrimental form of inactivity: Every two hours you spend watching TV instead of pursuing something more active increases the chances of developing diabetes by 20%; it also increases the risk of heart disease (15%) and early death (13%).”
Get up and move! Your future self will thank you.
2. Diet – Eat Healthy Plant Foods
Eating healthy plant foods gives you the proper amount of minerals, carbohydrates, and vitamins needed for the body to thrive.
According to the Mayo Clinic, “Fiber-rich foods promote weight loss and lower the risk of diabetes. Eat a variety of healthy, fiber-rich foods, which include:
- Fruits, such as tomatoes, peppers and fruit from trees
- Nonstarchy vegetables, such as leafy greens, broccoli and cauliflower
- Legumes, such as beans, chickpeas and lentils
- Whole grains, such as whole-wheat pasta and bread, whole-grain rice, whole oats, and quinoa”
Foods that you can enjoy that consist of healthy unsaturated fats (which can promote healthy blood cholesterol levels and a good heart and vascular health) are the following:
- Pumpkin seeds
Other foods that can be consumed are the following:
- Grass-fed beef
- Organic Chicken
- Bone broth
- Wild-caught fish
- Non-starchy vegetables
- Fruits and berries
- Black beans
- Brussel sprouts
3. Eliminate Consumption of Certain Foods
Eliminating certain foods can help reduce and prevent you from getting diabetes. Removing certain foods can even naturally reverse diabetes.
According to Dr. Axe, “In order to reverse diabetes naturally, remove foods like refined sugar, grains, conventional cow’s milk, alcohol, GMO foods and hydrogenated oils from your diet; incorporate healthy foods like foods high in fiber, chromium, magnesium, healthy fats and clean protein, along with foods with low glycemic loads.”
4. Avoid Alcohol
Excess alcohol intake can increase the risk and likelihood of getting diabetes.
The full recommendation is to avoid alcohol altogether. However, if you have been used to drinking alcohol, seek to have it in moderation. This may look like one drink a day.
5. Supplements – Consider Taking These
Certain supplements can be beneficial in reducing or preventing diabetes. According to Dr. Axe, these consist of the following:
- Chromium Picolinate
- Fish Oil
- Alpha Lipoic Acid
- Bitter Melon Extract
Next Steps to Reversing Diabetes
We’ve looked at ways to reduce the likelihood, prevent, and reverse diabetes.
If you follow these steps, there will be noticeable benefits. However, this article is only part of some things that can be done.
Suppose you are looking for additional ways to prevent, reduce, or reverse diabetes. In that case, our team at Tiger Medical has the experience, clinical skills, and coaching acumen to help you get your health and energy back.
To talk to one of our professionals, click here to schedule your call!
For further reading, view the following articles on our learning center: