When it comes to diabetes, there are mainly type 1 and type 2 diabetes. The former affects 8% of the diabetic population, whereas the latter affects 90% of the population. Type 2 diabetes is caused by factors like obesity, high cholesterol and family history. Research suggests that type 2 diabetes could be prevented by having a healthy lifestyle. 9 in every 10 cases could have been prevented if some lifestyle improvements were made. 

Reduce Weight

Being obese and overweight is the main reason for developing diabetes. Research suggests being overweight can increase the risk of developing diabetes by 7x. One must have a healthy and active lifestyle. Start with brisk walks and slowly build an exercise routine for yourself. Take small breaks between long hours of sitting in front of your desk.

Quit Smoking, Reduce Drinking 

People who smoke are at a 50% more risk of developing diabetes than people who don’t smoke. So one must avoid smoking at all costs. Alcohol on the other hand can be consumed moderately. Moderate consumption of alcohol can help insulin get the glucose inside the cells. Alcohol can also help reduce the risk of heart problems. However, heavy consumption of alcohol increases the risk of developing the disease. 

Dietary changes

Your diet holds the key to your transformation. Instead of having refined grains and processed carbohydrates, include whole grains in your diet. Jowar, bajra, ragi and oats are great options. If you are in the habit of consuming sugary beverages, then avoid them. Instead, switch to less sugary drinks like chaas and nimbu paani. For protein avoid red meat and switch to plant-based options like legumes, pulses, nuts and seeds. Eggs can be consumed. Having a lot of vegetables can help, as fibre can help lower your blood sugar level.