Diabetes is a prolonged disease that affects almost 415 million people all over the world. That means, 1 in every 11 individuals suffer from diabetes and almost 46% of the affected people are undiagnosed. There are mainly three kinds of diabetes: type 1, which is an autoimmune condition; type 2 which is mainly caused due to bad lifestyle and gestational diabetes, which occurs only during pregnancy.
It is crucial to note that if you have a genetic tendency towards diabetes then you are at a greater risk of developing this disease. Therefore, it is recommended to be extra cautious, get screened regularly and follow the advice of the endocrinologist.
Here are five things you can do in your 20s and 30s to help prevent diabetes (especially type 2 diabetes) in your 40s and later years:
Attain your ideal Body Mass Index
Your 20’s and 30’s are the years where you are at the prime of your health and you can also build the foundation for your future health. Hence, carrying that extra pounds in your prime age could make you vulnerable to diabetes. Lifestyle errors such as sitting for long hours glued to the computer screen, added stress of starting a family, building your personal property can all turn you into a couch potato. Attaining and maintaining an average weight during these years will help you to prevent diabetes in your 40’s and 50’s. Also, it helps in prevention of various health conditions such as cardiovascular and joint disorders in your later years.
Avoid over consumption of alcohol
We hit our legal drinking age in our early 20’s and most of us are in our college during these years. These prime years witness a lot of reckless behavior and also excessive drinking habits. Such behavior and lifestyle at this early age pose serious health issues and lead to hypoglycemia. Since alcohol contains abundance of calories, it makes you obese. Hence, over consumption of alcohol increases your risk of diabetes.
Smoking poses a quite number of health risks such as respiratory disorders and cancer. Apart from that, it also affects the blood vessels and worsens the negative impacts of sugar on you circulatory system. This could cause blindness, kidney failure and amputations. It damages the inflammatory markers, which is mainly responsible for the growth of insulin resistance metabolism.
Watch your diet
Processed carbohydrates such as bagels, pasta, white breads and white rice have a high glycemic index and lead to sudden increase in blood sugar level, which requires a strong insulin response. This leads to weight gain and poor metabolism.
Hence, include whole grains to your diet because they have lower glycemic load and glycemic index. Avoid drinking “health drinks” because they are mostly overloaded with processed sugar and artificial sweeteners. Water is always the best choice for a beverage.
Inactivity leads to obesity, which could result in type 2 diabetes. Physical exercise ensures that the insulin onboard is used efficiently. Studies suggest that even a 20-minute brisk walking on daily basis will decrease the risk of developing diabetes. Indulging your muscles in a good exercise will enhance the ability of your body to efficiently use insulin and absorb glucose — so get, set, move!
By making small lifestyle changes in your 20s and 30s, will help you to beat the odds of developing diabetes in your 40s and later years. Remember, these years are the best years to lay the bases for your good health and improved longer life!