Diabetes is a serious disease whose case has skyrocketed in recent years. Millions of people in the world were diagnosed with diabetes because of unhealthy lifestyle and lack of exercise.
Surveys have shown that the number of people suffering from diabetes has risen from 108 million in 1980 to about 422 million in 2014. So you can only imagine how bad this year is and in the years to come.
As we may already know, diabetes is a metabolic disorder where the body fails to produce adequate insulin or rejects it, thereby increasing blood sugar levels to an abnormal level.
If blood sugar levels are too high, it can lead to a number of symptoms of diabetes such as fatigue, frequent urination, lowering immunity, slow wound healing, and more.
The unfortunate part about diabetes is that the disease is not curable, but its symptoms can be treated and kept in control.
Here are 14 ways to prevent diabetes, as reported by Times of India and BoldSky
1. Reducing the feeding portion
Reducing the daily feeding portion can be the best way to avoid diabetes.
2. Sports
Exercising every day helps maintain a healthy weight, lowering blood sugar levels and increasing your sensitivity to insulin. So, exercise every day for at least 30 minutes to keep the blood sugar level in the normal range.
3. Lose weight
Excess weight can increase the risk of a person being exposed to diabetes. So, make sure that you can lose weight and keep it normal.
4. Maintaining a healthy BMI
A number of studies have proved that maintaining a healthy body mass index (BMI) is one of the best ways to prevent and treat a number of ailments, including diabetes. To have a healthy BMI, one must ensure that they lose or gain weight accordingly, by making a healthy lifestyle change. Having a normal BMI can reduce the risk of diabetes by up to 70 percent.
5. Salad consumption
Make sure you consume a bowl of salad, with a variety of greens and vegetables such as carrots, cucumber, lettuce, tomato, onion, garlic, and other DN. At least once a day, before lunch or dinner.
You can also add a tablespoon of vinegar to the salad. Consuming a salad with vinegar can help blood absorb less sugar than the foods you consume, thereby maintaining your blood sugar level balance and lowering the risk of diabetes.
6. Whole grain consumption
Make sure your meal consists of grains such as oatmeal, barley, brown rice, millets, and more, especially for breakfast. Whole grains are rich in a number of nutrients, including fiber. Fiber content in grains can help reduce blood sugar levels naturally, thereby preventing later diabetes. Intact grains also have other health benefits such as treating constipation, high blood pressure, and others.
7. Coffee
Although there are many arguments in the medical field regarding the pros and cons of drinking coffee, many studies have stated that drinking two cups of coffee per day can reduce the risk of type 2 diabetes by about 29 percent. Of course, the coffee consumed should be without sugar. The antioxidants that exist in coffee are said to be responsible for these benefits.
8. Avoid fast food
Fast food is easy to get and lots of choice and hard for us to avoid. However, consuming fast food and processed foods such as french fries, pizza, burgers, and so on, can lead to a number of diseases, including obesity, high cholesterol, digestive problems, heart problems and so on.
This food can also create an imbalance of insulin levels in the long term. So, avoid this food can prevent diabetes.
9. Breakfast is very important
No matter how aversion you are in breakfast, it is very important for breakfast every day. It helps reduce the risk of getting diabetes. Eating a healthy breakfast not only helps control appetite, but also helps control calorie consumption.
10. Avoid sweet drinks
Soda, soft drinks or taste can increase the risk of getting diabetes. All sweetened drinks are an invisible source of sugar, which can increase your blood sugar levels.
11. Cinnamon consumption
By adding more cinnamon into your diet, in the form of cinnamon oil or powder, you can lower the risk of getting diabetes up to 48 percent.
Research studies say that cinnamon has the natural ability of lowering unhealthy cholesterol and triglyceride levels in your body. If both of these factors are naturally reduced, then blood sugar levels are also balanced, helping you to prevent the exposure of diabetes.
12.Cigarette quit
Yet another cause for a number of harmful diseases, such as stress, is smoking. Along with other major diseases such as lung cancer, smoking is also associated with diabetes. So, get rid of this habit as soon as possible and can help lower the risk of getting diabetes.
13. Avoid stress
Excessive stress can increase your blood sugar levels. So, reduce the level of stress by practicing yoga, meditation or breathing exercises.
14. Sleep well
Getting at least six hours of sleep at night is crucial to preventing diabetes. Lack of sleep can increase the hormone cortisol in the body, which can increase insulin levels and cause a blood sugar imbalance. In addition, an unrestful sleep can also make an appetite craze.