Fortunately, you can prevent type-2 diabetes through lifestyle changes. Make a few simple changes in your lifestyle now can help you prevent and control diabetes. Consider the following 10 tips: diabetes prevention
1. Do more physical activity, there are many benefits to exercise on a regular basis. Exercise can help improve your body's sensitivity to insulin, which helps keep blood sugar levels within the normal range. According to a study conducted on men who were followed for 10 years, for every 500 kcal burned per week through exercise, there is a decrease of 6% relative risks for developing diabetes. The research also noted benefits of bigger fatter guy.
By increasing exercise, the body use insulin more efficiently to 70 hours after exercise. So, exercising 3-4 times a week would be beneficial in most people. Research shows that both aerobic exercise and resistance exercise can help control diabetes, but the greatest benefit comes from a fitness program that includes both. It should be noted that many of the benefits of exercise are independent of weight loss. However, when combined with weight loss, its profits increased substantially.
2. get plenty of fiber in the diet fibrous Foods not only reduces the risk of diabetes by improving blood sugar control but also lowers the risk of heart disease and keep your ideal weight by helping you feel full. Foods high in fiber include fruits, vegetables, whole grains, legumes and tubers. One food high in fiber that is proven to control diabetes are bran or rice bekatul.
3. Eat nuts and seeds even though it is not clear why, whole grains can reduce the risk of diabetes and help maintain blood sugar levels. In a study on more than 83.000 women, consumption of nuts (and peanut butter) seems to show some effects of protection against the development of diabetes. Women who consume more than five one-ounce servings of nuts a week lowered the risk of getting diabetes than women who do not consume nuts at all.
4. lose weight about 80% of diabetics are overweight and overweight. If you are overweight, diabetes prevention can depend on weight loss. Every kg you are losing weight can improve your health. In a study, overweight adults reduce their risk of diabetes by 16 percent for each kilogram of weight lost. Also, those who lose some weight at least 5 to 10 percent of initial body weight and exercise regularly to reduce the risk of diabetes is almost 60 percent in three years.
5. Expand drinking low-fat milk product Data regarding low fat milk products seem to vary, depending on whether you are fat or not. In people with obesity, a growing number of low fat milk that is consumed, the lower the risk of metabolic syndrome. In particular, those who consume more than 35 servings of dairy products a week have the risk is much lower than those who consume less than 10 servings a week. Interestingly, this relationship is not so strong in people who lean.
6. reduce animal fats in a study of more than 42,000 people, a diet high in red meat, processed meat, dairy products are high in fat, and sweets, is associated with an increased risk of diabetes is almost twice that of those who eat a healthy diet. It is independent of body weight and other factors.
7. reduce consumption of sugar is just sugar Consumption is not associated with the development of type 2 diabetes. However, after adjusting for body weight and other variables, it seems there is a link between sugar-laden beverages to drink and the development of type 2 diabetes. Women who drink one or more drinks a day bergula have almost double the risk of getting diabetes than women who drink one per month or less.
8. quit smoking Smoking not only contribute to heart disease and lung cancer but also associated with the development of diabetes. Smoking more than 20 rods a day can increase the risk of diabetes is more than three times that of people who do not smoke. Precisely for this reason is not yet known.
9. avoid trans fats to avoid consuming trans fat (vegetable oil terhidrogenasi) that is widely used on products processed and fast food. They have shown contribute to heart disease and diabetes can also cause type-2.
10. get support Get your friends, family or a group of people to help you in preventing diabetes. They can support You in maintaining your new healthy lifestyle.
