Do you ever wish you could turn back the clock and make different choices? Ten years ago, my dad, Dr. Jack, had no idea that his everyday habits were setting him up for a life with diabetes.
The problem is that many of us don’t realize the silent damage we’re doing until it’s too late. My dad ignored the early signs and continued with unhealthy eating, lack of exercise, and chronic stress, all of which quietly increased his risk.
This leads to a future burdened with constant blood sugar monitoring, medication, and health complications. But it’s not too late for others to change their path. In this post, I’ll share what my dad now knows about how to prevent diabetes. Let’s dive in and start building a healthier future together.
Prevent Diabetes Through Healthy Eating
The first step to preventing diabetes is to create healthy eating habits as soon as possible. This could include reducing your intake of sugary beverages, opting for whole fruits instead of fruit juices, and choosing whole grains over refined grains.
One of the major culprits of developing diabetes is having too much sugar in your diet. It may not be a direct link to type 2 diabetes, but it does cause you to be overweight.
The extra fat around the belly, or visceral fat, is particularly harmful and closely linked to an increased risk of diabetes. This fat surrounds internal organs and disrupts their function by releasing fatty acids, hormones, and pro-inflammatory substances into the bloodstream. This can make your body less responsive to insulin, a hormone that helps regulate blood sugar levels, leading to insulin resistance.
To further support your journey in preventing diabetes, it's crucial to limit your sugar and highly processed food intake. Check out this post on healthy eating for diabetes for more guidance.
Engage in Regular Exercise Activities
How often do you take the time to get up and move your body? Just so you know, moving your body to do daily activities doesn’t count.
Yes, you move your body to go to work, do daily errands, and play with your grandchildren. But how often do you do targeted exercises like squats, lunges, or bicep curls to build muscles and endurance?
Research shows that only 34% of adults aged 65 and older are physically active. If you’re a part of this data, you might want to start working out more to help prevent diabetes.
Your exercise routine should include a mix of aerobic activities, strength training, and flexibility exercises. Setting realistic goals within your control and varying your workouts is important to stay motivated. Find activities you enjoy that suit your personal preferences, making your fitness journey rewarding and enjoyable.
Remember, consistency is vital to keeping a fitness routine. So be sure to establish a regular schedule and consider enlisting the help of friends or joining a fitness group. The support and camaraderie can make your fitness journey more enjoyable and sustainable.
Don’t Skip Health Check-ups
My dad was one of those people who would wait until the last minute to go to the doctor. Honestly, If I had made him go to the doctor sooner, we may have been able to prevent diabetes from developing. Going back now, I see the symptoms he was having and wish I had spoken up sooner.
Regular medical check-ups are not just a formality. They are a crucial tool for early detection and prevention of diabetes.
With their expertise and monitoring of key health metrics, these routine visits are where healthcare providers can indicate your risk for diabetes. Taking this one step can potentially save you from a future health crisis.
Also, don't look at check-ups as just a way to monitor your health. Think of them more as taking control of your condition.
Doctor visits allow for discussions, updating vaccinations, and receiving personalized advice on maintaining a healthy lifestyle. By staying proactive with your health through regular check-ups, you can catch potential issues early and take steps to ensure long-term wellness.
Manage Stress To Prevent Diabetes
One aspect of preventing diabetes that often goes unnoticed is managing stress. It's a powerful tool that can significantly impact your health.
Many people don't realize how stress can affect the body, and chronic stress can negatively impact blood sugar levels. By understanding and actively managing stress, you can take control of your health and reduce your risk of developing diabetes.
Stress triggers the release of hormones like cortisol, which can increase blood sugar and lead to insulin resistance over time. Incorporating stress management techniques into daily life is essential to mitigate these effects.
Practices such as mindfulness and yoga can help calm the mind and body. Try doing these activities at least twenty minutes daily to reduce stress and promote better glucose control.
Engaging in hobbies you enjoy can also provide a mental break and improve mood. My dad has found that regular mindfulness meditation has helped him the most in reducing his stress levels. Actively managing stress will improve your mental well-being and reduce your risk of developing diabetes.
Improve Your Quality of Sleep
Adequate sleep is vital for overall health and plays a role in diabetes prevention. Poor sleep quality and insufficient rest can disrupt the body’s ability to regulate blood sugar.
To improve sleep quality, establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.
Another way to enhance sleep quality is by creating a relaxing bedtime routine. This can include limiting screen time or drinking chamomile tea.
Additionally, ensuring your sleeping environment is comfortable and free of disruptions can improve how you feel when you wake up. These simple changes can significantly improve your daily functioning, contributing to better health and a reduced risk of diabetes.
Diabetes Prevention Tips From Dr. Jack and Debbie
Preventing diabetes is a journey that requires consistent effort and informed choices. These tips, shared by Dr. Jack and the BenfoComplete team, are designed to help you take control of your health and prevent diabetes.
Stay proactive and informed by implementing these strategies into your daily life. For more expert advice and practical tips on diabetes management, sign up for our newsletter. Join our community today and take the first step toward a healthier, diabetes-free future.
