8 easy steps to prevent Diabetes that can be done starting today
8 easy steps to prevent Diabetes that can be done starting today.
Well before it's too late, the way Injection snipers diabetes that you can apply starting today.
1. Gain Healthy WeightSure your current weight is ideal, lacking, or just overdone? If you're not sure, you can find out what is the body mass index (IMT) via the BMI calculator. Be careful if you include people who have excessive weight or even obesity. Citing WebMD, obesity is the number one risk factor for type
2 diabetes. This means that people with excess body weight are potentially more likely to be exposed to diabetes. In fact, obesity disrupts the metabolic work that ultimately makes cells in the body unable to respond to insulin properly. It causes your body to be less or not at all sensitive to insulin, resulting in insulin resistance. Insulin resistance is the play cause of type 2 diabetes. Trying to lose weight is the best way to avoid diabetes. The results of clinical trials conducted by the National Institutes of Health (NIH) of the United States also suggest similar things. In its report, NIH says by losing weight, your risk of type 2 diabetes is reduced to 58 percent.
2. Eat nutritious FoodRegulating diet and diets is a good way to prevent diabetes. If during this time you tend to get used to eating fatty, high-quality, and versatile processing (ready-to-eat or canned) food, swap with a healthier one. Make sure your dining plate always contains variations of carbohydrates, proteins, good fats, as well as vitamins and minerals. Vegetables and fruits are a good source of vitamins, minerals, and, for the body. Then, you can get protein from eggs, tofu, tempeh, lean meats, and fish. Well for the intake of carbohydrates, it is actually not a must from white rice.
Never try other carbohydrates that are healthier but still filling.
For example, red rice, corn, or sweet potatoes. In addition, you also need to pay attention to the portions of sugar, salt, and oil added to the cuisine. Alert us to consume a maximum of 4 tbsp of sugar, 1 tsp of salt, and 5 tbsp of oil in one day. Remember, what you eat affects the way your body works. So, starting today make sure you Wiser sorting – Choose what you consume to prevent diabetes.
3. Pay attention to eating portions in addition to watching the type of food, it is also important to measure daily meals. Especially if you are accustomed to eating white rice. If you find it hard to switch from white rice to another carbohydrate alternative, try starting to trim the portion of your rice little by little. For example by using a smaller plate. Eating with a small plate makes you unconsciously so it should reduce the eating portion less than usual. Ideally, better eat a little-bit but often than to eat in bulk at once. In addition to causing the stomach, most foods can also cause weight gain and blood sugar that eventually triggers diabetes. In addition, you should still familiarize yourself with eating 3-4 portions of vegetables for one
4. Reduce sugar-sweet food and drinks are tempting. However, it has been a lot of medical research that proves that consuming sugars and processed carbohydrates excessively can increase the risk of diabetes sugar itself actually does not directly cause diabetes. However, most sweet eating can lead to weight gain because sugar is addictive.
That's why you can't stop eating when snacking is sweet. Your desire to eat sweet foods usually arises when you are stressed. As explained above, excess body weight and obesity are the main risk factors for the cause of diabetes. Therefore, reducing or even avoiding sweet food and beverages is a way of preventing effective diabetes.
Start slowly by doing other activities as soon as you feel sweet eating to distract your attention. For example by drinking water. It can also be by storing all sorts of delicious snacks in places that are difficult to access. Instead, place fresh fruits in easy-to-reach places, such as the dining table and the fridge.
5. Routine SportsPhysical activity, including exercise, that is done routinely can help prevent diabetes. In addition to helping burn fat, exercise also helps make the body's cells more sensitive to insulin. As much as possible time for a mild workout at least 30 minutes a day for the effort to prevent diabetes and lower blood sugar. In fact, you don't have to force yourself to go to the gym for sports. There are many types of physical activity that are shown to reduce insulin resistance in overweight adults and are expressed for diabetes. From running, swimming, biking, basketball, badminton, lifting, or just a leisurely stroll. The key one, make your body move every day.
6. Watch TV and play a gadget feels like no day without watching TV. Plus, there are now many applications for streaming movies and TV series that can be downloaded on your phone or laptop. It's no wonder people are getting tempted to spend hours to watch a Favorite broadcast. You one of them? If yes, be careful because you are at high risk of getting diabetes, you know! Indeed, what is the connection? A study in the Journal of the American Heart Association reported that adults who used to watch TV more than 3 hours each day had a high risk of premature death due to chronic diseases, including diabetes.
This effect is allegedly strong emerging because we are accustomed to watching TV and play gadgets while sitting still or sleeping for hours, coupled with milk snacks. Even this risk is not only in adults. The habit of watching TV and playing gadgets excessively is also not good for children.
According to a 2015 study, KINDERGARTEN children who are accustomed to watching TV 1-2 hours everyday risk up to 60 percent experiencing excess weight. In fact, about 73% of these children are at risk of being overweight more quickly than their peers. Rather than a day of sitting staring at the screen, it's better to use your time to do more positive things. Walking with friends or couples, doing sports, or trying new hobbies is a few ways to prevent diabetes that you can try at home.
7. Drink plenty of white water has been explained above that sweet drinks (including soda, energy drinks, and packaged fruit juices) may increase your risk of being diabetic. Well, from drinking sweet-sweet, it's good to drink water only. Experts believe that in addition to preventing the risk of dehydration in diabetics, white water is the best drink to prevent blood sugar levels from rising. White water does not contain sugar so it will not raise your blood sugar levels. Instead, drink water instead of making the body cells respond to insulin well. White Water is also a powerful way for you not to consume too many sweet drinks. Well, so you get used to eating water, start by carrying your own drinking bottles wherever you go.
In addition, they also provide drinking water at the desk or in your bedroom.8. Quit smokingEverybody knows that the danger of smoking is no mess. In addition to causing cancer, cardiac arrest, and impotence, cigarettes also cause diabetes. Type 2 diabetes is the type of diabetes most commonly experienced by smokers. Even so, this effect is not only valid for active smokers only.
People around who are exposed and inhaling cigarette smoke are also as much as the risk of diabetes. In a review study that some major research, it is known that active smokers people have a diabetes risk of 44 percent higher than those that do not smoke. These risks increase by 61 percent if you smoke over 20 rods per day. Other studies have also mentioned that smoking can thicken belly fat, including people who are not obese. The accumulation of abdominal fat is also one of the factors causing diabetes.
If you are a smoker active, there is no way to prevent more effective diabetes than quitting smoking. Although it is not easy, you can start trying to reduce it gradually. Start from reducing one stem a day and the next day add again to two sticks. So on until you can really stop smoking at all. Sometimes, smoking desires can come back because of stress or boredom. However, you can get around with Blow straw or eating low-sugar gum. Feel free to ask for support from your family, spouse, and close relatives.
If necessary, you can also visit the psychologist to make the appointment of therapy to stop smoking directly with the experts.
