Increase daily exercise
Regular physical activity not only helps with weight loss but also helps improve insulin sensitivity, stabilize blood sugar and reduce mental pressure. These are all factors closely related to the risk of diabetes.
Adults should exercise at least 150 minutes per week, equivalent to about 30 minutes per day for most days. In addition to aerobic exercises such as brisk walking, cycling or swimming, older adults should incorporate balance exercises to increase flexibility and limit the risk of falling.
Prioritize plant-based foods
Vegetables, fruits, beans and whole grains provide many vitamins, minerals and fiber that are beneficial for metabolic health.
Fiber helps slow down the absorption of sugar into the blood, while supporting cholesterol control and reducing inflammatory reactions in the body. Foods such as green leafy vegetables, broccoli, cauliflower, tomatoes, bell peppers, oats, brown rice, whole wheat bread and beans are good choices for people who want to prevent diabetes.
Proactively control stress
Prolonged pressure can cause the body to produce more hormones that cause hyperglycemia, thereby increasing the risk of diabetes over time.
To reduce stress, everyone should balance work and rest, and maintain relaxation activities such as yoga, meditation, deep breathing, reading books or listening to music. These habits are not only good for the spirit but also support blood sugar stabilization.
Reduce alcohol consumption
Limiting alcohol can help the body control blood sugar more effectively. Drinking too many alcoholic beverages can cause blood sugar levels to rise or drop suddenly, affecting health.
Women should not drink more than one unit of alcoholic beverage per day, while men should limit it to a maximum of two units. Maintaining a moderate drinking habit or avoiding alcohol is a beneficial option for long-term diabetes prevention.
Keep your weight healthy
Overweight or obesity can increase inflammatory reactions in the body, thereby affecting blood sugar control. Therefore, maintaining a healthy weight is one of the effective ways to prevent diabetes. Reducing excess fat can help improve insulin sensitivity, supporting the body to use glucose more effectively.
Supplement good fats in your diet
Foods high in saturated fat such as fatty meat and whole milk products can increase calorie intake, which is detrimental to weight and blood sugar control.
Instead, prioritize unsaturated fat sources that are beneficial for the heart and metabolism. Olive oil, canola oil, sunflower oil, avocado, almond, flaxseed, pumpkin seeds or fatty fish such as salmon, mackerel, sardines and tuna are suitable choices. These foods also contribute to maintaining stable cholesterol levels.
