Diabetes is a disease that is quite scary, but in fact this disease is a preventable disease. Many people who have known suffering from diabetes, but not trying to minimize it with a healthy lifestyle. Healthy lifestyle can be included, lose weight, eat less, exercise, and constantly monitor blood sugar levels. I wonder what to do to avoid getting diabetes?
Here are 12 ways to avoid getting diabetes as quoted from the Prevention:
1. Lose weight
Even in people who are obese, 70 percent less likely to develop diabetes if you lose weight as much as 5 percent, although it did not work out.
2. Choose the right appetizers
Eat vegetables before the main course can help control blood sugar levels. In a study from Arizona State University, people with type 2 diabetes or a precursor condition called insulin resistance have lower blood sugar levels when consumed about 2 tablespoons of vinegar before a meal high in carbohydrates.
"Vinegar contains acetic acid, which can disable certain starch-digesting enzymes, thus slowing down the digestion of carbohydrates. In fact, the effect of vinegar may be similar to blood sugar-lowering drug acarbose (Precose)," said lead researcher Carol Johnston, PhD.
3. Expand walking
Walk as much as possible every day, then the body will be healthier even if not lost weight. The people in the exercise study in Finland for up to 4 hours a week, or about 35 minutes a day can reduce diabetes risk by 80 percent.
4. Eating cereal right
Choosing the right cereal can help control blood sugar levels. High intake of whole grains are also associated with lower rates of breast cancer, type 2 diabetes, high blood pressure, and stroke. Cereal is one of the best sources of whole grains.
5. Coffee drinkers
If you really love coffee, it does not matter if they continue to drink coffee. Based from research results of the Harvard School of Public Health found that coffee drinkers for more than 6 cups a day had a 29-54 percent lower risk of developing type 2 diabetes during 18 years of study.
6. Avoid fast food
Avoiding fast food can prevent from conditions other than obesity may also reduce the risk of diabetes.
7. Reducing consumption of meat
According to the research, women who ate red meat at least 5 times a week had a 29 percent higher risk of type 2 diabetes utuk than those who ate less than once a week.
8. Eating cinnamon
Based on the results of a study, cinnamon can reduce blood sugar about 10 percent. Compounds in cinnamon may activate enzymes that stimulate insulin receptors. Cinnamon has also been shown to help lower cholesterol and triglycerides, blood fats that can lead to diabetes risk.
9. Back and relax to avoid stress
Stress can cause the heart to beat faster, faster breathing, and trigger an increase in blood sugar levels. Chronic stress can increase blood sugar levels. So, if you are experiencing more stress should relax and relax.
10. Get enough sleep
A study from Yale University that involved 1709 men found that men who regularly get less than 6 hours of sleep, two-fold increase risk of diabetes. So getting enough sleep can lower the risk of diabetes.
11. Married
Based on the results of the study, women who lived alone were 2.5 times more likely to develop diabetes than women who live with a partner. The results of these studies have been published in Diabetes Care. Women who live alone are also more likely to smoke and less likely to have healthy dietary habits and alcohol consumption.
12. Monitor blood sugar levels
A simple blood test can reveal whether blood sugar levels put at risk for diabetes condition. People with prediabetes, blood sugar levels slightly higher, between 100-125 mg / dl, often develop diabetes cases in 10 years. Monitor blood sugar levels regularly, it can be to know when to take action to prevent diabetes.
