Best Natural Ways to Prevent Diabetes and Take Control of Your Health

Amcec Health

Feb 6 2023

4 Min. Read

Reviewed by

Desmond Croker RN, Dip. OHS, BSN, MSN, CCDE

May 8 2023

Diabetes

Health Care

Self Care

Are you looking for a way to prevent diabetes and improve your health? Or are you curious about the various natural methods to keep this chronic condition at bay? You're in the right place! 

Diabetes is a serious health condition that affects millions of people worldwide. It can lead to numerous other health complications, such as nerve damage, heart disease, and blindness. However, the good news is that diabetes can be prevented or delayed with realistic strategies.

This article will explore some practical tips for avoiding diabetes naturally to control your health and live healthier.

We'll delve into practical, easy-to-follow tips to help you live a healthier, diabetes-free life. 

Maintaining a Healthy Weight

One of the most effective ways to prevent diabetes is by maintaining a healthy weight. Being overweight is one of the leading causes of type 2 diabetes, and losing just 5-10% of your body weight can significantly reduce your risk.

Exercise helps maintain healthy blood sugar levels by increasing insulin sensitivity, which helps move glucose from the bloodstream into cells that can be used for energy.

Regular exercise can also help with weight management and diabetes prevention. It doesn't have to be rigorous exercise; walking for 30 minutes daily can do wonders. 

High-Intensity Interval Training (HIIT) is also an excellent way to burn fat and get into shape. It is a popular workout routine because of its efficiency in burning calories and improving endurance.

Diabetes Consultant Desmond Croker suggests HIIT as a very effective method for people with diabetes. 

Making Healthy Food Choices

Another critical aspect of diabetes prevention is healthy food choices. A diet rich in whole foods, such as fruits, vegetables, lean protein, and whole grains, can help keep blood sugar levels stable and reduce the risk of developing type 2 diabetes.

Avoiding processed foods high in sugar and unhealthy fats will also go a long way in preventing the disease. So, let's add some fruits and vegetables to our plates and make our meals more nutritious.

Avoiding refined sugars and carbs is one of the simplest yet most effective ways of preventing diabetes or managing it if you already have it. Whole grains, fruits, and vegetables are essential to a diabetes-prevention diet plan, while refined sugars and carbs should be avoided.

Eating more whole grains, fruits, and vegetables is one way to prevent type 2 diabetes.

Leading a Healthy Lifestyle

Lifestyle habits such as eating smaller, more frequent meals, choosing complex carbohydrates, staying hydrated, regular exercise, and monitoring medication carefully can help manage low blood sugar levels. It's also crucial to monitor blood glucose levels before and after exercise and adjust accordingly.

Healthy eating habits help prevent chronic diseases like diabetes while promoting overall well-being. A healthy diet provides various nutrients and vitamins essential for maintaining good health.

Consuming multiple foods from different groups ensures your body receives all the necessary nutrients. Proper hydration solves many problems, and preventing chronic diseases like diabetes is at the top. 

Many articles have provided practical ways to hydrate, but we found this guide most helpful. 

Natural Supplements: Nature's Gift for Diabetes Prevention

In addition to lifestyle changes, certain natural supplements have been found to aid in diabetes prevention. Some studies have shown that cinnamon may help lower blood sugar levels and improve insulin sensitivity.

This tasty spice can be easily incorporated into your daily routine by adding it to your oatmeal, smoothies, or coffee.

Another natural supplement to consider for diabetes prevention is alpha-lipoic acid (ALA). ALA is a powerful antioxidant that helps protect against oxidative stress and may help improve insulin resistance.

It can also help reduce nerve damage associated with diabetes. ALA can be found in supplement form at most health food stores.

Lastly, vitamin D supplementation may also play a role in preventing the development of type 2 diabetes. Low vitamin D levels have been linked to an increased risk of developing the disease.

Sun exposure and dietary sources such as fatty fish are good ways to increase vitamin D levels, but supplementation may be necessary for some deficient individuals.

Omega-3 fatty acids found in fish oil may also play a role in reducing inflammation associated with insulin resistance and lowering the risk for type 2 diabetes development and cardiovascular diseases.

Talk to your doctor before adding any supplement to your wellness regimen.

Stress Reduction Tactics

Stress is an unavoidable part of life, but it can be particularly harmful to individuals with diabetes. Stress hormones such as cortisol can elevate blood sugar levels, making it more challenging to manage diabetes effectively. Engaging in activities that promote relaxation, such as meditation, deep breathing exercises, can help reduce stress levels.

Physical activity is also an effective way to manage stress. Regular exercise has been shown to improve mood and decrease anxiety levels also. Even simple activities such as walking briskly or doing household chores can reduce stress.

Another natural method for reducing stress is through aromatherapy. Essential oils such as lavender, peppermint, and chamomile are known for calming the mind and body.

Adding a few drops of these oils into a diffuser or bathwater before bedtime can promote restful sleep, reducing overall stress levels throughout the day.

Take Control of Your Health

In conclusion, diabetes is a serious condition that affects millions of people worldwide. However, there are many natural strategies that you can implement to prevent or delay its onset.

By making lifestyle changes such as maintaining a healthy weight, eating a nutritious diet, and engaging in regular physical activity, you can significantly reduce your risk of developing diabetes.

Additionally, incorporating natural supplements like cinnamon, alpha-lipoic acid, and vitamin D may help optimize your health and keep diabetes at bay.

Finally, managing stress through relaxation techniques like meditation, exercise, and aromatherapy can also help reduce your risk of developing diabetes.

You can live a happier, healthier life by taking control of your health and making positive changes. Remember, small changes over time can significantly affect your overall health and well-being.

Don't hesitate to consult your doctor or healthcare provider for guidance on managing diabetes or other health conditions.

At AMCECHEALTH , we provide a unique opportunity for persons with chronic diseases to receive individualized attention. Helping them understand the medical treatment they receive and how best to use the medication their doctor prescribes to manage their condition.

You can signup and get 2 free consultations with Priority access to our health experts, including Diabetes Educators, Nutritionists, and Behavioral therapists.