Ways to Avoid Diabetes
The incidence of diabetes continues to be a major concern, but it is an easily preventable disease.
Statistics show that about 25% of people are expected to develop pre-diabetes. In this case, the sugar level rises above normal levels and later develops in about 10 years to known diabetes, but only 4% Recognizing this at an early stage, it is their responsibility to reduce the risk of the disease by half, by practicing some healthy habits such as eating a reasonable amount of food less than usual, exercising continuously, reducing weight and thus reducing the risk of other diseases that are the consequences of diabetes Which threaten health, such as heart disease For Alzheimer’s.
Reduce weight
People with obesity are about 70% more likely to develop diabetes, but if they lose their weight, they are 5% less likely to develop the disease if they lose weight but not exercise.
Selection of healthy appetizers
Such as salad, or a variety of vegetables with a little vinegar before eating a meal full of starches. This helps control sugar. Before eating the main meal, take three tablespoons of vinegar, two tablespoons of linseed oil and a little honey. About a quarter of a spoon, and crushed garlic clove with it, and the amount of three tablespoons of milk in addition to salt and pepper.
Practice walking on a daily basis
If you do not lose weight, a Finnish study found that people who walk daily at 35 minutes have the ability to avoid diabetes by 80%. Other studies have found that women who exercise more than once a week, Their risk of diabetes is about 30% lower. Perhaps a question that comes to mind is why walking is useful.
A study found that walking helps the body to secrete insulin more actively and effectively, helping blood cells that carry sugar to do their work by providing the cells with food and energy more, without which sugar accumulates in the bloodstream, leaving clogging in the blood vessels.
Eating too many grains
Eating grains gives you the ability to regulate your blood sugar levels. Be sure to include fiber-rich foods on your menu. Each serving contains more than five grams of fiber. Wheat and corn are whole grains and not refined.
Keep drinking coffee
Coffee helps contain potassium and manganese elements to absorb sugar, so drinking 4 to 5 cups helps avoid the risk of the disease by about 29%, but drinking three cups or less has little effect.
Stay away from fast foods
Eating fast foods are rare does not constitute a minimum dangerous, but getting used to the ingested raises the incidence of diabetes is fast and very dangerous, where fast foods contain trans fats and are not healthy at all, and contain carbohydrate processing which plays a major role in increasing the risk of diabetes but did not affect the weight, you’re out of the house and Osabk hungry, do not resort to fast foods, but replaced them with nuts, which have the ability to reduce sugar.
Include vegetables in the food list
Eating more than five times a week increases the risk of diabetes by 43% when compared to one once a week. Scientists believe that this is due to cholesterol and additives to processed meat. Make meat a reward that rewards you by the end of every week. , To keep the body healthier.
Add spices to the food
Cinnamon is recommended as a basic type of berry. Cinnamon contains ingredients that help stimulate enzymes, which in turn stimulate insulin receptors. It also helps to reduce the level of cholesterol and blood fats that play a role in diabetes.
Eliminate stress
Excessive tension causes blood sugar to rise. The reaction of the body due to tension increases the heartbeat, increases breathing speed, convulss the stomach and raises the level of sugar in the blood. The cells act as insulin resistance to the chronic accumulation of sugar in the blood, but Relaxing and practicing some calming exercises like Calioga help control the level of sugar, so try to relax in the following ways that are effective:
- Get up early and begin your day by walking or yoga.
- Before doing any dating work take a deep breath three times.
- Avoid spending your holidays thinking about your problems, paying for expenses, etc. Look for your convenience on this day and have fun with your family or friends.
Give the body a rest
A study conducted by a university found that sleep for less than six hours doubles the risk of diabetes when compared to sleeping for more than eight hours a day. This is because sleep is more or less than the time needed for the body to keep the nervous system at bay. An alert state, which affects the work of hormones regulating the sugar in the blood, it is necessary to sleep calm and avoid drinking caffeine in late times, which is a barrier to sleep, as well as avoid long hours or sleep for long periods.
Stay away from routine and loneliness
The routine of life and loneliness are one of the factors that make sugar, while leaving the house and enjoying companionship with landscapes and avoiding smoking and alcohol all work to be a natural sugar in the body, where the study found that single women are likely to have diabetes about 2.5 percent more than women who go out with friends And children.
Analyze your blood
Continuous blood analysis is important in helping to recognize high sugar early, as most diabetes cases do not show any symptoms. In a simple blood test, you know if your blood sugar is presenting you with the disease, making it easier for you to take preventive measures such as following a diet Before taking medication to treat chronic diabetes. Blood analysis is recommended continuously for people over the age of 45, and for those under the age of 45, those who suffer from factors that increase the likelihood of Diabetes, such as weight gain, or genetic history Or high blood cholesterol. In such cases, a medical consultation is required for rapid tests. If the result of the examination is normal, it is not harmful to do it every three years. If it refers to pre-diabetes, tests should be performed once every year.