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By Dr. Jaisingh Rajput.

Diabetes, a chronic metabolic disorder, affects millions globally. The encouraging news is that many cases are preventable. With informed lifestyle choices and heightened awareness, individuals can significantly reduce their risk of developing diabetes. 

Diabetes impacts how your body processes blood sugar (glucose). The two primary types of diabetes are:

Type 1 Diabetes: Usually diagnosed in childhood, Type 1 diabetes occurs when the immune system attacks insulin-producing cells in the pancreas, requiring lifelong insulin therapy.

Type 2 Diabetes: The most common form, often linked to lifestyle factors such as poor diet and physical inactivity. In this type, the body becomes resistant to insulin, leading to elevated blood sugar levels.

Preventing Type 2 Diabetes

Type 2 diabetes prevention is largely within reach through lifestyle modifications. Here are key measures to lower your risk:

1. Balanced Diet: Focus on a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats. Limit sugary and highly processed foods, which contribute to insulin resistance.
2. Regular Physical Activity: Aim for at least 150 minutes of moderate-intensity exercise weekly to maintain a healthy weight, improve insulin sensitivity and reduce diabetes risk.
3. Maintain a Healthy Weight: Excess weight is a significant risk factor for Type 2 diabetes. Achieving and maintaining a healthy weight is crucial.
4. Monitor Blood Sugar: Regular blood sugar monitoring can detect early signs of prediabetes, allowing for timely intervention.
5. Quit Smoking: Smoking increases the risk of diabetes. Quitting is a vital step in prevention.
6. Limit Alcohol: Excessive alcohol can lead to weight gain and disrupt blood sugar control. Drink in moderation if at all.
7. Stress Management: High stress levels can impair blood sugar regulation. Techniques like mindfulness and meditation can help.
8. Regular Health Checkups: Routine medical visits allow for risk assessment, guidance, and necessary screenings.

Diabetes prevention is achievable through informed, consistent lifestyle choices. By focusing on a balanced diet, regular exercise, stress management, and maintaining a healthy weight, you can take control of your health and reduce the risk of diabetes. Remember, the journey to preventing diabetes is ongoing, and positive changes today pave the way for a healthier tomorrow.

Dr. Jaisingh Rajput is a physician at Regional Medical Center of Central Alabama in Greenville.