How To Avoid Diabetes
Diabetes is an increasingly common disease, but fortunately, it is one of the most preventable diseases in most cases.
People who have prediabetes, a condition in which blood sugar levels are high and who develop diabetes in about 10 years, should keep a diet, eat healthily and exercise.
All these are a few of the healthy habits that can help you manage prediabetes, prevent diabetes, and live a drug-free lifestyle, as well as keep track of your blood sugar, heart disease, Alzheimer's disease, and other serious illnesses.
Those who want to avoid the onset of diabetes can follow, starting today 12 rules whose results have already been demonstrated:
1. Maintaining weight within normal limits
Decreasing a person's weight significantly reduces the risk of developing diabetes. Even overweight people were 70% less likely to develop the disease when they lost only 5% of their weight, even if they did not do physical activity.
If, for example, an individual weighs 80 kilograms, this percentage means only 4 kilograms of his total weight.
2. Healthy snacks
Of course, a salad is usually healthy, but if it contains anything other than starchy foods, it is even healthier. A study by Arizona State University found that people with type 2 diabetes or insulin resistance who ate 2 tablespoons of vinegar before a meal had lower blood sugar levels. Vinegar contains acetic acid which can inactivate certain enzymes that act in the process of digesting starch and slow down the digestion of carbohydrates. In fact, its effect is similar to that of drugs that lower blood sugar levels.
Here is an example of a sauce for pasta salad: mix 3 tablespoons of vinegar, 2 tablespoons of flaxseed oil, a clove of garlic (crushed), 1/4 teaspoon of honey, 3 tablespoons of yogurt, salt, and ground black pepper to taste (for four servings).
Walking is recommended every day: it maintains a person's health and often contributes to a person's weight loss. In the case of subjects in a Finnish study who exercised up to four hours a week or about 35 minutes each day, the risk of developing diabetes was reduced by 80% even if they failed to lose weight.
According to other studies, women who exercise more than once a week have a 30 percent lower risk of diabetes. People with high blood sugar who exercised moderately (and made other lifestyle modifications) were 40% less likely to acquire diabetes, according to Chinese researchers.
Why is walking so beneficial? Studies show that exercise helps the body use insulin effectively by increasing the number of insulin receptors in cells. Insulin carries blood sugar to the cells, which is needed to supply energy to the body.
4. Consumption of healthy cereals
It is critical for a person to understand which cereals can assist them in losing weight and maintaining regular blood sugar levels. Increased consumption of whole grains is linked to a lower risk of breast cancer, type 2 diabetes, high blood pressure, and stroke. Checking the label of cereal-containing items can help you avoid those that have refined grains, extra sugar, fats, or other unhealthy ingredients.
Foods with high fiber content and at least 5 grams of fiber per serving should be prioritized. The terms "total sugars," "brown sugar," "corn sweetener," "corn syrup," "dextrose," "fructose," "invert sugar," "maltose," "malt syrup," "molasses," "sucrose," and others on the label indicate the presence of sugar in the food's composition. Cereals with a high concentration especially the first three types of ingredients listed above should be avoided.
5. Coffee
Those who have a habit of sipping a cup of coffee every day can keep this habit. A 12-year study by the Harvard Public School of Health found that coffee drinkers (those who drank less than 6 cups a day) had a 29-54% lower risk. trigger type 2 diabetes. Consuming a maximum of 4 cups a day reduces the chance of diabetes by about 29%, but in the case of 1-3 cups, the effect was much too small. Decaffeinated coffee did not offer any protection.
Caffeine in other forms: tea, juice, chocolate, had the same effect. The researchers believe that the explanation is that this substance stimulates metabolism. Coffee (the main source of caffeine in the study) also contains potassium, magnesium, and antioxidants that help cells absorb sugar.
6. Consume as little as possible of fast food products
Meals made of fast food products should be avoided, experts say. Studies have shown that those who ate fast food more than twice a week gained even more than 3 kilograms a week, and their insulin resistance doubled: two major risk factors for type 2 diabetes.
In addition, this type of diet leads to increased cholesterol levels, and unhealthy trans fats and refined carbohydrates predispose to diabetes even if the weight remains within normal limits. To soothe hunger, when you want to have a snack, rather eat nuts, for example.
7. Meat
Red meat should be part of a person's menu, but with limits, not every day. Research on a group of 3,700 women at Brigham Hospital found that those who ate red meat 5 times a week had a 29% higher risk of developing type 2 diabetes than women who had to eat this type of food less than once a week.
More harmful than red meat is processed meat (bacon, cream sausages, and other sausages) that consumed at least 5 times a week predisposes to type 2 diabetes, by 43% compared to its consumption at most once a week. . Scientists suspect that the blame is attributed to cholesterol and processed meat additives.
8. Spices
Cinnamon is one of the spices that balance high blood sugar. German researchers conducted a study on 65 adults. Some of them were given a capsule containing the equivalent of 1 gram of cinnamon powder, and the others a placebo 3 times a day for 4 months. During the experiment, cinnamon reduced blood sugar levels by about 10% in the first group, and in those who received a placebo, only 4%.
Cinnamon compounds can activate enzymes that stimulate insulin receptors. It has also been shown that sweet-tasting spices help lower cholesterol, triglycerides - fats in the blood, which can help trigger diabetes.
9. Relaxation
Chronic stress can increase blood sugar levels. When a person is stressed, his body acts accordingly. Thus, their heart beats faster, breathing speeds up and abdominal discomfort occurs. Also, the blood sugar level rises a lot, to prepare it for action. If the cells are resistant to insulin, sugar accumulates in the blood and if energy is not consumed, its levels remain high.
10. Getting enough sleep and getting enough rest
Sleep is essential for diabetes prevention. People who sleep less than 6 hours a night are more likely to be depressed, according to studies. People who sleep more than 8 hours are three times more likely to be diagnosed. disease. The neurological system becomes attentive when a person sleeps too much or too little. Its effect interferes with hormones that control blood sugar levels.
Specialists have found that people who sleep less than 5 hours are at risk of developing high blood pressure. Also, an increased need for sleep can be a sign of depression or a sleep disorder.
11. Avoiding loneliness
Diabetes mainly affects women who live alone, they are 2.5 times more likely to develop the disease than those who live with a partner: other adults, children, etc. according to a study that looked at the role that social interaction plays in altering glucose tolerance. The study looked at 461 women aged 50-64 and found that the risk was higher for women living alone.
However, the explanation can also be given by the fact that lonely women smoke more, have unhealthy eating habits and consume alcohol compared to those who have company.
12. Blood tests
Many of the symptoms of diabetes are not obvious. A simple blood test can reveal if your blood sugar levels are normal or if you need to take action. Those who have characteristic values of prediabetes (slightly increased constantly, between 100-125 mg/dl), often develop the disease in a maximum of 10 years.
A person in such a situation should change their lifestyle and not ignore: healthy diet, exercise, and even medications prescribed by a diabetologist.
All persons over the age of 45 should get their blood sugar levels checked on a regular basis. Young people with risk factors such as obesity, a family history of diabetes, and high blood pressure and cholesterol should be informed about the tests available to identify diabetes. Those with prediabetes should monitor their blood sugar levels on a regular basis (every 1-2 years).
0 Comments