World Diabetes Day is annually observed on November 14, serving as a crucial day for raising global awareness about diabetes, a significant public health challenge impacting millions worldwide.

Diabetes symptoms largely depend on how high the blood sugar is in the body. Some people might not display symptoms, but it can severely affect their health. On World Diabetes Day today, take a step to prevent diabetes by following these tips.

10 Tips on how to prevent diabetes

If you are at risk for diabetes, you may be able to prevent or delay getting it. So, here are ten must-follow tips to prevent diabetes.

1. Choose carbs carefully

You don’t need to cut carbs completely to prevent diabetes. Instead, choose carbohydrates that break down in the body slowly, providing steady energy.

Whole grains, beans, nuts, fresh vegetables and fruits are great options. Also, you can eat fruit even though it’s sweet. It’s just about eating the right amounts of carbs.

2. Lose extra kilograms

If you feel like you’re continuously gaining unnecessary weight, you need to take care of it. If you are overweight, shedding just a few kilograms can improve the body’s ability to use insulin.

It’ll help lower your blood sugar and improve your blood pressure and blood fats. You’ll also have more energy. Sounds good?

3. Quit smoking

Avoid smoking or quit smoking if you smoke as it increases your risk of type 2 diabetes and the risk of various diabetes complications, including reduced blood flow in the legs and feet.

Talk to your healthcare provider about ways to help you stop smoking or using other types of tobacco.

4. Keep your blood pressure & cholesterol under control

You need to be mindful of your blood pressure too! High blood pressure can damage your blood vessels and can also be worse and more rapid when you have diabetes.

Eating a healthy, reduced-fat and low-salt diet, avoiding excess alcohol, and exercising regularly go a long way in controlling high blood pressure and cholesterol.

5. Get enough sleep

Getting too much or too little sleep can increase your appetite and cravings for high-carb foods. That can lead to weight gain, increasing your risk for complications such as heart disease.

So, aim for seven or eight hours of sleep a night.

6. Be active

Walking, dancing, biking, or just marching in place while you’re on the phone can help. Do it a half-hour a day; work up to that if you need to.

Exercise can help you lower your cardiovascular risks, cholesterol, and blood pressure levels, and keep your weight down.

7. Say ‘no’ to extra salt!

Reduce the salt in your diet as it may help lower blood pressure and protect your kidneys. Not salting the food on your plate may not be enough.

Also, avoid convenience foods and use fresh ingredients when you can. Season with herbs and spices instead of salt.

8. Pay attention to your feet

High blood sugar can reduce blood flow and damage the nerves in your feet. Left untreated, cuts and blisters can lead to serious infections. Diabetes can lead to pain, tingling or loss of sensation in your feet.

So, it’s important to wash your feet daily in lukewarm water. Avoid soaking your feet, as this can lead to dry skin. Moisturise your feet and ankles with lotion or petroleum jelly. Also, consult your doctor if you have a sore or other foot problem.

9. Avoid alcohol

Alcohol can cause high or low blood sugar, depending on how much you drink and whether you eat at the same time. If you choose to drink, do so only in moderation.

Also, be aware that alcohol can lead to low blood sugar later, especially for people who use insulin.

10. Take stress seriously

If you’re stressed, it’s easy to neglect your usual diabetes care routine. To manage your stress, set limits, prioritise your tasks, learn relaxation techniques, and get plenty of sleep.

Social and lead image credits: iStock

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