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Diabetes mellitus or diabetes is a disease characterized by increased blood sugar levels (hyperglycemia) continuously, especially after eating. There are three types of diabetes namely diabetes type 1, diabetes type 2, and gestational diabetes, but the most common is diabetes type 2 diabetes mellitus ranks 4th as a cause of human death in the world. Diabetes is caused by an unhealthy lifestyle such as unhealthy eating patterns that lead to obesity and lazy to exercise. To reduce risk of diabetes, here are some tips that you can do, including:
1. Keep moving
Physical activity can lower blood sugar and improve insulin sensitivity. Research shows that aerobic exercise or physical activity can help control diabetes such. (ADA) American Diabetes Association recommends for mild aerobic exercise like gymnastics or tennis half an hour each time you exercise, five times per week. It is also reinforced with a 16-year study by the Harvard School of Public Health that found that walking every day can reduce the risk of type 2 diabetes by 30%.
2. Switch to wheat and grain consumption
White bread, white rice, and potatoes not only cause enlarged waist circumference, but these foods also have a high glycemic index, causing a spike in blood sugar and insulin levels. Experts also agree that refined carbohydrates such as starch and sugar can increase the risk of diabetes. A Chinese study involving 75,000 women, found that women who have a high glycemic index food, 21% greater risk of developing type 2 diabetes compared with those whose diet low glycemic indexed.
You are advised to control the consumption of carbohydrates and switch to wheat. Bread wheat, seral, and similar food is very good for preventing diabetes because it slows the absorption of carbohydrates. Another study from the Harvard School of Public Health also found that those who consumed an average of 2-3 servings of grains per day, 30% less likely to develop type 2 diabetes than those who rarely eat grains.
3. Try apple cider vinegar
Two tablespoons of apple cider vinegar a day may lower blood sugar spikes. It is based on a series of studies by Carol Johnston, Ph.D., professor and director of the nutrition program at Arizona State University, who found that apple cider vinegar can lower blood sugar. You can add apple cider vinegar to your diet.
4. Consumption of cinnamon
In a 2003 study, researchers Pakistan along with Richard Anderson, a scientist with the US Department of Agriculture, found that eating 1 gram of cinnamon per day can reduce blood sugar. Although research in the US is still in doubt about this, but experts still recommend cinnamon diabetes for consumption.
5. Drinking coffee
A study involving 125,000 participants (84 276 women) by the Harvard School of Public Health showed that women who drank six or more cups per day can reduce the risk of type 2 diabetes by nearly 30%, although it can lead to other health risks. So, consume coffee as needed. The coffee is rich in antioxidants, including chlorogenic acid and magnesium which can increase sensitivity to insulin.
6. Eat vegetables
Experts disagree about the best foods to prevent diabetes, but all agree you should eat vegetables, fruits, nuts, and grains as well. Avoid trans fats, chemicals, and processed foods.
7. Replace red meat with soy
Red meat is an excellent source of protein, but according to a study in Boston found that eating red meat increases the risk of type 2 diabetes in women. Therefore, replace red meat with soy. It does not seem difficult to find soy-based foods, because of course you are familiar with tempeh or know. Soy protein may help regulate glucose and insulin levels, weight control, and lowers cholesterol.
8. Avoid sugary drinks
Often drinks containing high sugar very harmful to health, especially those who are prone to diabetes. Various studies also agree with this. Drinking more than a serving of sweet drinks every day at risk for developing diabetes. Diet soda is also the same effect, even make you more hungry and craving sugar.
9. Reduce stress
Experts believe that stress has a relationship with the increase in blood sugar that can develop diabetes risk. Therefore, avoid things that cause you stress. If you're under stress, find solutions to overcome it as soon as possible, able to exercise such as swimming or eating foods that can relieve stress.
10. Fill your need for vitamin D
Vitamin D, which we can get from sun exposure, contributes to insulin sensitivity and secretion, prevent diabetes, and reduce complications for those already diagnosed. Vitamin D can also be obtained by eating low-fat dairy, fish, and vitamin D supplements
11. Getting enough sleep
Not getting enough sleep will increase hunger, leading to weight gain, and further increases the risk of developing diabetes. Sleep at least 7 hours per night.
12. Stop Smoking
Smokers are more likely to develop diabetes by 50% compared with non-smokers. Heavy smokers have a higher risk. So stop smoking immediately to avoid the risk of diabetes or other health problems.
13. Check your blood pressure
Have your blood pressure periodically in order to be known as early as possible of your health condition, whether or not there are health problems (such as high blood pressure or obesity), so that the doctor can determine what action should be given before it's too late.
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