Tips for Preventing Diabetes – Do not ignore diabetes, because this disease can cause serious complications. Several diseases result diabetes complications including kidney failure, heart disease, amputation, blindness and even death.
Therefore, it is very important to know tips to prevent diabetes. Preventing diabetes can be done by adopting a healthy lifestyle. Well, here are some tips to prevent diabetes that you can do.
Tips to Prevent Diabetes with Appropriate and Effective
Preventing diabetes, especially type 2 diabetes can be done with a few tips like the following.
Maintain a Healthy and Normal Weight
Someone who is overweight has a higher risk of developing diabetes. Therefore, as tips for preventing diabetes you must be able to maintain a normal body weight.
The problem of obesity or being overweight will disrupt metabolism, which will cause the body’s cells to be unable to respond properly to insulin. The effect is that the body becomes less or even insensitive to insulin, resulting in insulin resistance. Where insulin resistance itself can cause type 2 diabetes problems.
You must be able to maintain your weight, or if you are overweight you can try to lose weight as a step to prevent diabetes problems.
Paying attention to the type of food consumed
Paying attention to the types of food you consume every day is important as a step to prevent diabetes. Try to eat healthy and nutritious foods. Avoid eating unhealthy foods such as foods with high fat content, foods with high sugar content, ready-to-eat foods and foods that are packaged in cans. You can replace them with healthy and nutritious foods.
Fruits and vegetables are food sources of vitamins, fiber and minerals that are healthy for the body. As for protein, you can get it from several food sources such as tofu, eggs, tempeh, fish and lean meat. For carbohydrates you don’t always have to get them from white rice. You can try replacing them with other carbohydrate sources such as corn, brown rice or sweet potatoes.
In processing food, of course, you will add various spices to make the dishes you make more delicious. However, in the addition of spices such as salt and sugar, as well as oil portions must be considered. In order to avoid diabetes problems, you must be wise in choosing the food you want to consume.
Pay attention to the amount of food consumed
Not only the types of food that must be considered, but you also have to pay attention to the amount or portion of food you consume. If you can’t replace white rice with healthier carbohydrates, then gradually you can reduce your white rice portion. You can try it using a small plate when you eat. If you eat using a small plate, it is possible that the portion of food you take is smaller.
It is better to eat often but with small portions than to eat large amounts at once. Eating large amounts of food will disturb the digestive system, such as causing the stomach to feel like a stomach. In addition, eating a lot will also make you gain weight and increase blood sugar levels which will trigger diabetes.
Doing Exercise Regularly
Other tips for preventing diabetes that you can do is by doing regular exercise. By doing regular exercise, blood sugar levels, blood pressure and body weight can be controlled. In addition, doing exercise will also help increase good cholesterol and lower bad cholesterol.It can also help prevent heart problems, blood vessels, damaged nerves that are commonly experienced by diabetics.
You can do sports or other physical activity for at least 30 minutes every day. You don’t need to do strenuous exercise, you just need to do light exercise such as jogging or leisurely walking, cycling, swimming, dancing, aerobics and so on.
Not only can it help lower blood sugar levels, physical activity will also increase the sensitivity of the body’s cells to insulin so that blood sugar levels can be maintained.
Reducing Sugar Intake
Who doesn’t love sweets? Its good taste will make many people addicted. So it’s no wonder that many people like this one food, even though there are some who don’t really like it.
Based on various studies, it shows that excessive consumption of sugar and refined carbohydrates will actually increase the risk of diabetes. Sugar will not immediately make someone who consumes diabetes. However, if you eat too much sweet food it will actually make you gain weight, because sugar will make you addicted or continue to want to eat it. Usually, the desire to eat sweet foods will appear when you are experiencing stress.
As we know, obesity or being overweight can lead to diabetes. Therefore, as a step to prevent diabetes problems by reducing sweet-tasting foods and drinks. If you want to eat sweet foods, you can distract yourself by eating other, healthier foods. We recommend that you replace your sweet snacks with healthier snacks, for example, fruit.
Increase Water Intake
Drinks that taste sweet, as well as energy drinks, soda and fruit juices in packaging can increase the risk of developing diabetes. Compared to drinking sugary drinks, it would be better if you replace them with just drinking water. According to experts, water is the best drink to prevent blood sugar from rising. The reason is, water does not contain sugar so it will not raise blood sugar levels. Precisely by drinking water, the body’s cells will respond well to insulin. Therefore, to prevent diabetes from now on, you can drink more water.
Stop Your Smoking Habit
You should stop bad habits, such as smoking, as a way to prevent diabetes. Type 2 diabetes is usually experienced by many smokers. Not only active smokers, passive smokers also have a risk of developing diabetes.
Based on research states that smoking will cause thick belly fat, including those who are not obese. The accumulation of abdominal fat is also a factor that causes diabetes.
So, to prevent diabetes, of course you have to stop smoking. Because in addition to causing diabetes, smoking can also cause various other dangerous diseases.
Those are some tips to prevent diabetes that you can do. The point is you have to make lifestyle changes to prevent diabetes. In addition to preventable diabetes, adopting a healthy lifestyle can also prevent various other serious diseases.
