10 Surprising Ways to Avoid Diabetes
Diabetes has become a dangerous epidemic in the Western world. Discover 10 ways to prevent it and manage it if diagnosed.
- נעמה גרין
- פורסם ח' חשון התשפ"ב

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In recent years, diabetes has turned into a dangerous epidemic in the Western world, mainly due to our lifestyle: excessive consumption of industrial foods rich in sugar and a lack of physical activity.
The holy Torah instructs us to maintain our health, so our bodies remain strong to continue learning Torah and performing mitzvot. By making a few lifestyle changes, we can strengthen the body and prevent the onset of the disease.
Here are 10 ways to prevent diabetes, the fourth leading cause of death in Israel. These recommendations can also help those already diagnosed with diabetes to reduce symptoms and maintain health.
1. Reduce Carbohydrate and Sugar Intake
The first recommendation is to reduce carbohydrate and sugar intake, as they heavily burden the pancreas and cause high blood sugar levels. The recommended daily carb intake is 300 grams for men and 230 grams for women. Those who are overweight are advised to consume no more than 50 grams of carbohydrates per day.
Research shows that processed grains pose a diabetes risk. Processed grains, including bread, pasta, and couscous, cause blood sugar levels to spike just like sugar consumption does. Note that this issue occurs with both whole and refined grains.

2. Do Fitness and Strength Exercises
According to the American Diabetes Association, maintaining fitness helps break down sugars and fats in the blood and increases the sensitivity of body cells to insulin.
Remember that the impact of physical activity on blood glucose levels varies with each individual and depends on many factors. Therefore, in cases of extremely high or low glucose levels, consulting an expert about recommended physical activities is advised.
3. Avoid Prolonged Sitting
In addition to regular physical activity, it is important to know that prolonged sitting reduces the body's sensitivity to insulin, even among those who exercise regularly.
If your work involves long hours of sitting, be aware that just three days of inactivity can sharply reduce insulin sensitivity and increase abdominal fat.
It is recommended to stand every 30-60 minutes of sitting and perform specific stretching exercises or take a short walk around the room or hallway.
4. Avoid Trans Fats
Trans fats, that is, artificial trans-fatty acids, cause the body to become insulin resistant and can also lead to heart disease. Trans fats are found in industrial foods and especially in fried, baked goods, and abundant in store-bought bourekas and rugelach. Avoid trans fats as much as possible; there are equally delicious and healthy alternatives.
5. Use the Miracle Spices: Turmeric and Cinnamon
Turmeric and cinnamon share a common property: the ability to distribute nutrients properly throughout the body. Thus, these spices help the body direct insulin effectively, converting sugars into energy rather than fat.

6. Engage in Light Exercise
Light exercise can significantly lower blood sugar levels within minutes. During exercise, the body burns calories, reducing blood sugar levels. For example, a 20-minute walk can lower blood sugar by 40 mg/dL.
7. Stay Calm
Equally important as balanced nutrition and physical activity is remaining calm and serene. Identify stressors in your life and try to mitigate them if possible. Adhere to an organized daily routine that includes breathing breaks, refreshment, and relaxation. Find music that relaxes you and listen to it frequently.
8. Consume the Wonder Seeds: Fenugreek
Fenugreek, known as a wonder seed, has numerous health benefits. Regarding diabetes, it slows sugar absorption in the blood and is highly recommended in a balanced diet.
9. Avoid Stressful Situations
Stressful situations trigger the release of epinephrine and cortisol, which increase blood sugar absorption to provide the necessary energy in such moments. If you feel stressed, try deep breathing, positive thinking, and engaging in calming activities to reduce stress and lower blood sugar levels.
10. Ensure Sufficient Sleep
Good sleep is a simple way to reduce insulin fluctuations in the body. It is important to know that poor sleep and high blood sugar levels create a vicious cycle - when blood sugar levels are too high, it becomes difficult to sleep, and poor sleep raises blood sugar levels. Ensure you go to bed at a reasonable hour and avoid activities that hinder falling asleep, such as computer use and caffeine consumption in the evening.