10 How To Prevent Diabetes

10 How To Prevent Diabetes

How To Prevent Diabetes – The biggest risk factor for diabetes is genetic, it is resulting in diabetes could be affected at any age. Genetic factors can not be avoided, but do not get aggravated by unhealthy behaviors. In addition to the genetic risk factors for diabetes are high also influenced by unhealthy lifestyles. So all you have to do is change the lifestyle to avoid diabetes..

Unhealthy lifestyles such as smoking, lack of exercise, drinking alcohol, unhealthy food, less fiber, consuming excessive sweeteners etc is also the largest contributor on diabetes. Here's how to prevent diabetes you have to do early on.

Preventing Diabetes Early On

Preventing diabetes is an action that best before treating, need to also know that diabetes is one of the causes of coronary artery disease and some other chronic diseases. So from now on Fox's your lifestyle, leave bad habits. So by doing prevention in diabetes means you also prevent other chronic diseases.

Eating healthy foods

Four dietary changes can have a great impact, to prevent diabetes disease is as follows:

Choose whole grains, fruits and vegetables. There is convincing evidence that the grain protects the body from diabetes, while a diet rich in refined carbohydrates causes greater risk. Fibrous foods (fruits and vegetables) and whole grains will make digestive enzymes more difficult to break down starch in glucose. Thus, blood sugar levels will increase slowly. As a result, insulin production is also relaxed so that it can help prevent diabetes. Whole grains are also rich in vitamins, minerals, and phytochemicals that may help reduce the risk of diabetes. On the other hand, white bread, white rice, mashed potatoes, doughnuts and many breakfast cereals have a high glycemic index. This means that it can cause a spike in blood sugar and insulin is sustainable, which in turn can lead to increased risk of diabetes.

Avoid sugary beverages. Sweet beverages have a high blood glucose burden, which increases the risk of diabetes. So, in order to prevent diabetes, when you want a sweet drink, then make a fruit juice or tea and coffee with a little sugar, and increase the drinking water.

Select a good fat. Good fats, such as polyunsaturated fats found in liquid vegetable oil (vegetable oils), nuts, seeds, and fish oil can help prevent diabetes. Trans fats in place, for example in margarine, frying pan, Santa and fried foods in most fast food restaurants.

Limit the red meat. Conclusive evidence suggests that eating red meat (beef, pork, lamb) increases the risk of diabetes. However, the good news is that we can prevent diabetes by changing red meat or gasoline with healthier protein sources such as beans, low-fat dairy, poultry, or fish, or seeds. This will reduce the risk of diabetes by up to 35 percent.

How To Prevent Diabetes

Consumption of vegetables and fruits

Everyone will agree that consuming vegetables and fruits provides many benefits for the body's health. The consumption of vegetables and fruits will increase the metabolism of the body, including the level of blood sugar. In addition, consuming vegetables and fruits will also release a blood flow to prevent damage to blood vessels.

Exercises

Always physically active can prevent diabetes. That muscles are always working harder will increase their ability to use insulin and absorb glucose. Brisk walking for half an hour each day can reduce the risk of diabetes by 30 percent. However not only walking briskly, running, swimming, biking also have benefits that are not very different.
Read : Diabetes Symptoms In Men
Keep your ideal weight

Being overweight is the cause of diabetes is the most important thing. Overweight increases the likelihood of developing type 2 diabetes seven times. Obesity makes a person 20 to 40 times more likely to develop diabetes than someone with a healthy ideal weight.

Avoid fatty foods

Foods rich in fatty content, such as fried foods, are a food that contributes greatly to weight gain and to the risk of being exposed to diabetes disease. Avoid fried foods or different types of foods with a high fat content of the evil. Changing your fat needs by consuming fish oil, olive oil, almond oil, or various kinds of fat source is good for body health.

Blood pressure control

Most people can do this with regular exercise, a balanced diet and maintain a healthy weight. In some cases, you may need the medications prescribed by your doctor.
Read : What Diabetes Symptoms
Reduce al*co*hol

Some studies show that moderate amounts of alcohol consumption-maximum of 1 cup/day in women and two glasses a day for men-lowering the risk of type 2 diabetes. If you have been diligent about drinking alcohol, the key is to keep your consumption in the moderate range, because more can increase the risk of diabetes. However, if you don't drink alcohol, then there is no need also to start, because you better maintain your weight, do more exercise, and change your healthier diet.

Don't forget the breakfast

As mentioned above, one of the habits that can trigger diabetes is rarely breakfast. It is important that you do not underestimate the breakfast. Research shows that a person who often eats breakfast has blood sugar levels that are lower than those who rarely eat breakfast. So don't skip breakfast.
Read : Diabetes Symptoms In Women
Stop smoking

Diabetes has been added to the long list of health problems associated with smoking. In smokers, about 50 percent more likely to develop non-smoking diabetes, and heavy smokers have a higher risk.

See a doctor regularly

As you get older, it's a good idea to regularly monitor your blood glucose levels, your BP and your blood cholesterol.

That's the way of preventing diabetes early on, although the genetic factor is very influential on the risk of diabetes. But if you are diligent and trying to change your life, then the risk of diabetes is on the wane.



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