Prevention is Better than Cure

Alanraj Judewin, Jr. Counsellor,
Department of Primary Prevention

Knowing how to prevent diabetes is very important since there is, at present, no known cure for it. The best way to avoid it is by making some lifestyle changes which are quite easy to follow.

Here are some tips to prevent diabetes


1) Exercise is extremely important for preventing diabetes


Obesity is the highest risk factor for Type 2 diabetes. Every 20% increase in weight over desirable levels doubles the risk of diabetes. If you lose even 5% of extra weight, it will help you prevent diabetes. A sedentary lifestyle increases your chances of developing diabetes. You need at least ½ hour of exercise per day. Vigorous walking increases your heart rate. One hour a day is even better. Clinical trials have shown that when participants walked vigorously for 30 minutes a day, 5 days a week, they lost about 5-7% of their total body weight, and cut their risk of developing diabetes by 50%. Exercise not only helps reduces the risk of developing diabetes, but also enhances your immune system by getting your lymph system moving, it builds muscle and bones, improves heart and lung efficiency, reduces stress, burns fat, raises your metabolism and generally keeps your body young.



A Finnish study found that people who exercised for about 35 minutes a day had 80% less risk of developing diabetes when compared to those who did not. Experts believe that exercise helps increase the number of insulin receptors in cells so that they can use insulin more efficiently and help blood glucose move into them. The Nurses’ Health Study found that women who exercised more than once a week reduced the risk of becoming diabetic by 30%. Studies have revealed that exercise also lowers blood sugar and keeps it down for several hours after the exercise, and this also contributes to the prevention of diabetes.

2) Lose Weight:


Weight loss is also extremely important in preventing diabetes. About 80% of diabetics are overweight and excess weight has been shown to increase the risk of diabetes. In fact just losing weight and exercising can often completely control all symptoms of diabetes.









3) Eat healthy:


Be wary of fast foods. Most contain refined carbs, salt, sugar and trans- fats. In a study conducted in Minnesota, 3000 people of normal weight, aged between 18 and 30, were observed closely. Those who ate fast foods more than twice a week developed twice the rate of insulin resistance and gained around 4.5 kg more weight than those who ate fast food less than once a week.

Keep an emergency pack of nuts or fruits instead of picking up fast foods when you feel hungry


Choose unrefined cereals over refined ones. Avoid trans- fats (hydrogenated vegetable oils) of any kind. They have been shown to contribute to heart disease and may also contribute to Type 2 diabetes.

Processed and fried foods are particularly unhealthy and the fats and carbohydrates found in them undermine your health.

Choose foods with low glycemic index such as whole grains, oats, bran, brown rice.

Eat food with high fiber content such as raw fruits and vegetables, beans, whole grains, oatmeal, brown rice, and barley. Fiber helps to buffer high amounts of sugar or carbohydrates in your diet, keeping your blood sugar even, rather than having it fluctuate wildly.




Try to avoid red meats and processed meats. The cholesterol content can put you at risk for diabetes. A study conducted at Brigham and Women’s Hospital found that women who ate red meat daily, had a 29% higher risk of developing diabetes when compared to those who ate less than once a week. Also, eating processed foods like ham and hot dogs raised the risk by 43%.



4) Don't smoke: Smoking is not only associated with the development of diabetes but it also contributes to heart disease and causes lung cancer.



5) Don't drink alcohol: Alcoholic beverages contain quickly absorbed carbohydrates which can raise blood sugar quickly to unhealthy levels.


6) Find company: friends or relatives or a group can help support you in your effort to change over to your healthy, new lifestyle.


7) Manage stress: Stress increases blood glucose levels. Try to relax throughout the day by learning techniques of stress management and Yoga.