20 Ways To Prevent Diabetes
Diabetes is on the increase, although very few people do know that they actually have it, it is estimated that at the time of writing this that 50,100,100 have now contracted diabetes in the United States of America .
I am sure you’ll agree that is a phenomenally huge figure when you actually think about it as regards the amount of people that now have it.
I myself at one time had high blood sugar and high cholesterol due to high levels sugar in my blood, we tend to forget that sugar eventually turns to fat. Insulin is a fat storage hormone, when we eat food and there is a lot of sugar in it, our pancreases will release insulin into our bloodstream. 
Which in turn tends to make you feel hungry all the time so you eat more food and become fatter, it’s a vicious circle I am afraid.
This is why it’s important to eat foods that are low in sugar, so you don’t feel hungry all the time and eat the wrong foods.
So here are 20 ways to prevent you from becoming either diabetic or prediabetic.
1. Make sure you eat regular meals some people prefer to eat three meals a day, this I would say is more a personal preference than anything, you can just as easily eat six small meals a day just as long as there foods that are low in sugar. This does apply to drinks as well so make sure you swap any high sugar drinks such as Cola, lemonade, or fruit juices that are high in sugar.
Also bear in mind that a lot of dilute fruit drinks can have high levels of sugar in as well. So you might be best off using low sugar alternatives for those as well.
2. Get into a regular habit of eating breakfast in the morning try not to make excuses for not doing this, the problem with sugar is it is a very addictive substance, and we tend not to like swapping things for other alternatives.
A lot of people don’t eat breakfast because of busy lifestyles, but there are plenty of healthy ones that you can eat what people don’t seem to realise is that you may have got into bad habits over the years, by eating your favourite sugary cereal and not even realised how bad it could be for you. So it’s now time to wave goodbye to it and eat something more healthier, preferably something that’s got a high fibre content the more wheatear the better.
This doesn’t mean to say that you can’t have something sweet with your breakfast I tend to have sweetener in my oatmeal or porridge as it may be otherwise known as.
There are plenty of alternatives that you can try that you may not have even thought of that you can eat for breakfast, you can even buy sweetener that looks like sugar. If you so desire to use it.
3. Be weary of deserts this does not mean to say that you can’t have any of this is also something else that is quite prevalent in our societies, when we go out to a restaurant or have a meal at home, pudding or desert is something that we tend to eat without thinking about it, try sharing it with somebody else, or just eat a small amount of it, I myself know how hard it can be when a nice sugary pudding, is sitting there in front of you saying eat me, but the thing is you need to put habits in place that will stop you from eating these types of foods all the time.
No one is saying that you can’t eat deserts at all it’s just a matter of being conscious about it rather than letting your unconscious mind make the decisions which it normally does for you.
4. When you go out for a meal try eating salad for a change, there is so much you can do with salads, the only thing that tends to make it a bit plain is more a lack of imagination and anything, also there is no reason why you can’t eat more salad type foods when you’re at home.
One of the great things about salads is that they are very low in calories, packed full of nutrition and it does take longer your body to break these kind of foods down. This is great for stabilising blood sugar even they you can eat a lot of these foods you will gain less weight and burn it off a lot more easier.
5. Stirfry, steam and cook all your vegetables this way in order to retain, all the nutritional value of the food that you are preparing. Also if you need to use any butter or oils, try using olive oil or if you have had to use cooking oil, make sure you use it sparingly. If you don’t have one buy a wok and try making some stirfries these not only taste delicious but are a great way to cook healthily and quickly also.
6. Try and pace you’re eating it can take approximately 20 minutes before your brain to acknowledge that you have eaten something, if you eat your food like a madman you’re far more likely to eat more than your body actually needs which as we know in turn will lead to weight gain.
Diabetes isn’t just about eating lots of sugary foods being, overweight can cause it as well.
7. Become very aware of portion sizes and size of plates as well I actually read in a book once that you need about a fist per proportion of each individual food item, so a fistful of peas, potatoes and whatever other meats that you may eat.
We have some plates here that are quite big when I look at them. And strangely enough I never use them any more and just use the smaller plates we have instead. Because I know that if I start using the big plates I would just want to fill them up with food just like I used to.
8. You don’t necessarily have to cut out all the foods that you use to enjoy, just be careful on the portion sizes that you have of them. This will be a better option for you in the long-term.
9. When you are watching television, turn it off and listen to some music instead people who watch television while eating food tend to eat more, quite why that is I don’t know, but it’s something to bear in bear in mind.
10. Keep portions of meat down to small manageable sizes I would say about half the length of your hand, or two about the size of a deck of cards. I think from my point of view now meat as a whole, is a give or take situation don’t get me wrong I do eat it. What I think I could quite easily manage without it without a doubt. Becoming a vegetarian wouldn’t bother me whatsoever.
11. Exercise is a big part of keeping diabetes at bay so you need to think about that because it is very important, try and incorporate it into your daily life with the following below.
12. When you are doing household work such as dusting or hoovering, put some music on it will make it so much more enjoyable, I have found that when I’m writing my posts and I have music in the background, I enjoy it far more than when there is nothing whatsoever to listen to. Music tends to want to make you move about more.
13. If you work in an office don’t use internal e-mails to tell people things I used to work somewhere where internal e-mails were sent, and to me it seemed a way to make people lazy. Get up from your desk and go and see the person whom you want to talk to.
15. If you have a stepper machine instead of sitting down or lying down as the case may be, put it in front of your television and exercise while you watch TV, in our societies these days we tend to think we should do nothing but sit there like a potato and watch it, and not do anything else when the reverse is true, or the better alternative is don’t watch television at all. And go out for a walk you will probably find it is far more beneficial than sitting there listening to the negative news and watching talking heads which to me is what it seems to be mostly these days.
16. If you have a car make sure that you don’t park right outside the store or shop that you’re going to try parking a few blocks away so at least you get some exercise this way.
Or if you go on the bus anywhere try a few stops further than you would normally do so getting even more exercise.
17. If you go shopping or work in a office don’t use the lift if you work on the higher floors, use the stairs instead and try to put extra stride in your step whilst you are doing it this will give your legs a very thorough workout.
18. Trying and cut your virtual umbilical cord by using the phone less often, and actually visiting your friends for a walk have you ever noticed how much time you can spend on the phone without even realising it, 30 minutes can fly by on a phone without even realising it.
I hate to say this but phones are, useful but sometimes we tend to use them to convey somewhat useless information well that’s my way of looking at it anyway. If you’re on your own and housebound then a phone is a vital piece of equipment, but for most of us it is more of a convenience, to waffle and do little else. I’m afraid it’s a curse of the modern age.
19. Try and change things a bit at a time you don’t need to go mad when you first start exercising, and also try not to get too disappointed if you don’t stop to lose any weight, sometimes it can take a while for your body to adjust to eating different foods and the exercise that you are doing.
20. Try eating different foods from different countries preparing dishes that you may or may not of even tried before, try cooking with spices and less salt, try not to eat when you’re bored and or frustrated these things can all tend to be interlinked to eating the wrong foods.
I do hope you enjoyed this comprehensive list of things to help prevent diabetes.
And have a great day wherever you are.
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