What Are The Causes of Diabetes And How to Prevent Diabetes?

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Understanding the history of diabetes and its early treatment can help us appreciate how far this condition’s treatment has come. To know how to avoid diabetes, we need to be aware of the most common types of diabetes. Read on also to find out the foods that prevent diabetes naturally!

Diabetes is one of the top ten leading causes of death around the world. In 2016, an estimated 1.6 million deaths were directly caused by diabetes.

History of Diabetes and What it Means

The history of diabetes goes back to the 5th/6th century BCE. Even centuries ago, people did worry about preventing or avoid diabetes. The history of diabetes is very long and discovered by doctors and scientists some thousand years ago.

An Egyptian physician known as Hesy-Ra discovered diabetes in 1552 B.C. He noticed something about frequent urination as a symptom, which he thought is some mysterious medical condition. Hesy-Ra registered frequency in urination as a symptom of a disease, which also caused malnourishment.

Few ancient healers analyzed that the ants got attracted to the urine of people suffering from this medical condition.  Later, In 150 AD, a Greek physician known as Arateus explained what we know as diabetes.

He mentioned it as “the melting down of flesh and limbs into urine.” In this era, the physicians began to gain better knowledge about diabetes. The history of diabetes and early recognition of the condition was the basis of today’s groundbreaking treatments.

After this phase, few people were to perform a job known as “water tasters.” They diagnosed diabetes by tasting the urine of people who suspected of suffering from it.

So, if the urine felt sweet, they concluded with a diagnosis of diabetes. In 1675, the word “Mellitus” came into the picture, which meant honey, and added to the name “diabetes.” Afterward, in the 1800s, scientists developed chemical tests to detect sugar in the urine.

But if we analyze diabetes now in the present generation, it has become a common medical condition.  It was not heard much some 20 to 30 years ago. The people in that generation had a better lifestyle, and they were more active physically.  They avoid overeating, late-night bingeing, parties, or drinking alcohol.

Diabetes is a lifestyle disorder, yes there are cases when it got ruled out as genetic, but it is possible to control it.

Read also: Is Eating Spicy Food Good For Health?

What Are The Causes of Diabetes?

Understanding the causes and symptoms of diabetes can help you to prevent diabetes. Diabetes is also known as diabetes mellitus. It is caused due to insulin insensitivity. It means that insulin is unable to do its job of producing enough of it.

The insulin moves sugar from the blood into the cells, which later get used up as energy by the body. In a diabetic condition, the body either doesn’t make enough insulin or cannot use insulin.

If diabetes doesn’t get detected at an early stage, it can lead to:

  • nerve damage
  • eye defects
  • kidney failure
  • and failure of other major organs.

Symptoms of Diabetes

How do the doctors predict diabetes in the initial stages? There are few symptoms based on which the doctors rule out diabetes in their patients.

1. Symptoms of Diabetes in Men

Men with diabetes might go through decreased sex drive, erectile dysfunction with a decline in muscle strength.

2. Symptoms of Diabetes in Women

For women, the chances are that they will have symptoms of urinary tract infection; their skin might look dry, scaly with an itching sensation.

Below are the general symptoms of diabetes.

  • Increased thirst.
  • Increased hunger (especially after eating)
  • Dry mouth.
  • Frequent urination.
  • Unexplained weight loss (despite one eating in regular intervals but still feel hungry)
  • Fatigue (weak, feeling tired)
  • Blurred vision.

Food to Prevent Diabetes

In general, staying active physically and eating more natural food is required. On top of that, reducing processed foods containing artificial sweeteners and sugars is prime to stay away from diabetes.

What to eat more to prevent diabetes naturally?

Eat more of the following food to prevent diabetes:

  • Avocados
  • Nuts
  • Olive oil
  • Fish oils
  • Flax seeds
  • Colorful vegetables
  • Fresh fruits
  • Fish and shellfish
  • Berries
  • Beans and legumes
  • Chia seeds
  • Brown rice
  • Brown bread
  • Pumpkin seeds
  • Low-fat yogurt

What to eat less to prevent diabetes naturally?

Avoid eating the following foods to prevent diabetes:

  • Soda/Soft drinks/Juice
  • Processed meat and red meat
  • Packaged chips
  • White bread
  • White rice
  • Deep-fried foods
  • White pasta
  • Sweets
  • Baked goods

What Are The Common Types of Diabetes?

Before we discuss the prevention of diabetes, let’s see what the types of diabetes are.  There are 4 most common types of diabetes.

  • Type 1 diabetes

It is an autoimmune disease. In this condition, the body’s immune system attacks and destroys cells in the pancreas. The pancreas releases insulin; hence, the production of insulin gets hampered.

Until today the scientists are unable to find out what exactly causes such an attack. Around 10 percent population who are suffering from diabetes have this type.

Type 1 diabetes is most common in children, and gestational diabetes is a form of diabetes that can occur during pregnancy. Lifestyle changes can help to avoid type 1 diabetes.

  • Type 2 diabetes

This occurs when our bodies become insulin resistant leading to a build-up of sugar in the blood. The most common form of diabetes is type 2 diabetes, accounting for 95% of diabetes cases in adults. Some 26 million American adults have been diagnosed with the disease.

1. Prediabetes

In this condition, the blood sugar rises above the normal range. But with this rise in blood sugar, does not lead to any type 2 diabetes diagnosis.

2. Gestational diabetes

During pregnancy, women, most of the time, go through this condition. They suffer from a spike in blood sugar due to the placenta, which blocks insulin production leading to gestational diabetes.

Ways to Prevent Diabetes

how to prevent diabetes

How to Prevent Diabetes Type 1?

It is tough to prevent Type 1 diabetes because, as discussed earlier, the causes are an autoimmune disorder.

But if the person who is suffering from Type 1 diabetes leads a healthy lifestyle, then to some extent, he can improve the quality of life.

How to Prevent Diabetes Type 2?

If we talk about type 2 diabetes, then the concern is about the age factor and what kind of genes one carries from birth.  It is difficult to control these things; hence complete removal of type 2 diabetes is challenging.

We can control and reduce the intensity with a positive lifestyle. Many other diabetes risk factors are controllable.

Most diabetes prevention strategies involve making simple adjustments to the diet and adopting a regular exercise routine.  You can control diabetes with a prediabetic diet. The diagnosis of type 2 diabetes can be delayed further.

List Of Things To Do For Prevention of Type 2 Diabetes:

Here are a few things to follow regularly that can help to prevent type 2 diabetes.

1. Physical Activity

Firstly, involving yourself in at least 150 minutes of exercise in a week helps avoid diabetes type 2. It can be walking, jogging, or cycling. Aerobic exercises, along with strength training, are also of great benefit.

2. Avoiding Processed Foods

Another way to avoid diabetes is to avoid processed food. It will help if you avoid saturated fats and trans fats from the diet. These types of fats come from packaged foods or eating outside quite frequently. You should avoid refined carbohydrates as well.

3. Consuming Fruits in the Morning

Eating fruits on an empty stomach first thing in the morning is very beneficial. Consumption of a balanced meal with a combination of vegetables, low GI foods (foods which do not spike insulin), and protein can give good results.

4. Low Portion With More Frequency

Eating at frequent intervals and following portion control is a smart way to prevent diabetes.

5. Controlling Weight

Lastly, losing weight will improve insulin functioning to a higher degree. Thus, it can cut the risk of type 2 diabetes.

Concluding Thoughts,

It is possible to prevent diabetes by following a healthy lifestyle, including the right eating pattern.  Exercising regularly, which can be anything you enjoy. One can also play a favorite sport.

You need to keep a check on your stress levels; because stress plays a crucial role in keeping the insulin level at its best. Sleep time plays a significant role as well; sleeping late can further aggravate the condition of diabetes.

Aim for at least 6 to 7 hours of quality sleep. By leading a physically active life the whole day, you can maintain the insulin functioning to its highest. To conclude, we can prevent diabetes.

Key Takeaways On How To Avoid Diabetes

  • Diabetes is one of the top ten leading causes of death around the world.
  • Moreover, it is caused due to insulin insensitivity.
  • The history of diabetes goes back to the 5th/6th century BCE.
  • Understanding the causes and symptoms of diabetes can help you to prevent diabetes.
  • Type 2 diabetes is the most common type of diabetes mellitus.
  • It is tough to prevent Type 1 diabetes because the causes are due to an autoimmune disorder.
  • The symptoms of diabetes differ for men and women.
  • We can control and reduce the intensity of diabetes with a positive lifestyle.
  • Staying active goes a long way in dealing with diabetes and heart health.
  • Another way to avoid diabetes is to avoid processed food.
  • Monitor what you eat and have portion control.
  • You need to keep a check on your stress levels.
  • Aim for at least 6 to 7 hours of quality sleep.
  • Lastly, losing weight will improve insulin functioning to a higher degree.

We hope that you are now educated on the history of diabetes and its causes. So what are your suggestions to avoid diabetes? Do you know any other foods that can help prevent diabetes? Comment thoughts below if you have tried some other ways to prevent diabetes. We would love to hear from you.

Shekhar Bali works in the health and wellness domain for the past ten years. Currently working as a freelance wellness coach, he helps his clients with their fitness goals by improving their lifestyle and enhancing their self-esteem. Shekhar loves to educate people about health and wellness by writing articles as it gives him an outlet to share his thoughts on the subject.