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How to prevent diabetes: Top 7 tips
Last reviewed: 01.07.2025
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Is it possible to reduce the risk of developing diabetes and prevent it? Experts say it is possible if you follow some rules. Which ones? More on that in our article.
Muscle mass will protect against diabetes
According to scientists from India, the more muscle mass a person has, the lower the risk of developing diabetes. Low muscle mass is a risk factor that increases the risk of diabetes. This is due to the body's resistance to insulin. Many doctors advise losing weight to reduce risks, but Indian scientists believe that it is much more effective to develop and build muscle mass.
A good night's sleep
Regular sleep deprivation can increase the body's resistance to insulin. This is especially dangerous for people genetically predisposed to diabetes. Researchers from the University of Chicago found that those who slept less than six hours a night had the highest risk of developing diabetes. So give your body at least seven hours of rest.
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More fiber
High-fiber foods are not only good for the smooth functioning of the gastrointestinal tract, but also coarse fibers prevent the rapid absorption of glucose into the blood. When you want something sweet, it is better to eat fruits rich in fiber, such as pears or raspberries. It would also be a good idea to add brown rice to your diet, which, according to scientists, reduces the risks by 11 percent.
Rest
When the body feels tired and overexerted, it releases stress hormones that increase blood glucose levels. Chronic stress and fatigue are among the main factors influencing the development of diabetes.
Omega-3 fatty acids
Omega-3 fatty acids are found in fatty fish such as salmon and sardines. They help improve insulin sensitivity. Eat foods containing them at least once a week.
Vitamin D
The sunshine vitamin plays an important role in the fight against diabetes. According to research, people with sufficient levels of vitamin D are less likely to develop type 2 diabetes. Vitamin D is found in fatty fish and dairy products.
Add spices
Sweet spices, rich in nutrients and polyphenols, help insulin do its job more effectively. Spices can be added to baked goods or oatmeal.