How to Prevent yourself from Diabetes
🥗 1. Eat a Balanced, Healthy Diet
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Limit sugar and refined carbs such as soda, sweets, white bread, and pastries.
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Choose whole grains like brown rice, millet, or whole wheat instead of refined grains.
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Eat more vegetables and fruits, especially those high in fiber.
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Include lean proteins (fish, chicken, beans) and healthy fats (avocados, nuts, olive oil).
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Watch portion sizes to maintain a healthy weight.
🏃 2. Stay Physically Active
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Aim for at least 30 minutes of exercise daily (like brisk walking, jogging, or cycling).
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Regular activity helps your body use insulin better and keeps blood sugar levels stable.
⚖️ 3. Maintain a Healthy Weight
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Being overweight increases the risk of diabetes.
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Even losing 5–10% of your body weight can significantly lower your risk.
🚭 4. Avoid Smoking
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Smoking increases insulin resistance and raises the risk of diabetes and heart disease.
🚫 5. Limit Alcohol Intake
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Too much alcohol can lead to weight gain and affect blood sugar control.
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If you drink, do so in moderation.
💧 6. Drink Water Instead of Sugary Drinks
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Replace soda and sweetened juices with plain water or unsweetened beverages.
😴 7. Get Enough Sleep
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Poor sleep can disrupt insulin function and increase hunger hormones, leading to weight gain and higher diabetes risk.
🩺 8. Go for Regular Check-ups
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Have your blood sugar levels checked if you’re at risk (especially if diabetes runs in your family).
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Early detection helps manage or prevent complications.
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