8 Ways to Prevent Diabetes that is Safe and Effective

Diabetes is a disease that is quite a lot suffered in the homeland. Based on data from World Health Organization (WHO), in 2000, there were 8,426,000 diabetics in Indonesia. It is predicted that this number will increase to 21,257,000 in 2030!

Of course, prevention is better than cure. Here are some things or habits that you must know as early as possible and you should do it as a method or way to prevent diabetes. Let’s find out!

1. Reduce consumption of sugar and carbohydrates

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Not without reason diabetes is referred to as diabetes or diabetes. Because, foods high in sugar and carbohydrates can increase the risk of diabetes! These foods can increase blood sugar which stimulates the pancreas to produce insulin, a hormone that helps sugar get out of the bloodstream and enter the body’s cells.

However, for people who are experiencing phases prediabetes, the body’s cells are resistant to insulin, so sugar levels remain high. To compensate, the pancreas produces more insulin and tries to lower blood sugar.

If protracted, this condition can trigger the emergence of type 2 diabetes, you know! Reduce foods high in carbohydrates such as white bread, pasta and rice. Also be wise in consuming sodas, cereals, candied fruit to biscuits.

2. Exercise regularly

8 Effective Ways to Prevent Diabetes, Must Know as Early as Possible!compsmag.com

Exercise is good for your health. This also applies to prevent diabetes. Research on page Health Line said that exercise can increase insulin sensitivity between 51-85 percent. We can try various types workoutfrom aerobics, high-intensity interval training to strength training.

Another study says that by burning more than 2,000 calories every week can maximize the performance of insulin in the body. As we know, diabetics are not able to produce insulin according to the body’s needs. In fact, without insulin the body’s cells are unable to absorb and process glucose into energy.

3. Replace sweet drinks with mineral water

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Pure water is the world’s first and foremost medicine, as the saying goes. Yep, what can’t water do? Mineral water also has a vital role in preventing diabetes, you know. Do not believe?

A study involving 2,800 people at risk of diabetes also proved that those who consumed more than 2 servings of sugary drinks increased the risk of type 2 diabetes by as much as 20 percent. Meanwhile, increasing water consumption can control blood sugar and increase insulin response for the body. So, start drinking more water from now!

4. Reducing weight gives a big influence

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Weight loss apparently contributes to diabetes risk. By page Health Line, people experiencing overweight and obesity has excess fat visceral, which is located in the middle of the body. This fat increases inflammation and insulin resistance, which can significantly increase the risk of diabetes.

Based on studies of 1,000 people, every 1 kg down, the risk of diabetes is reduced by 16 percent. Meanwhile, according to the page Diabetes.co.uk, lose 5 percent of body weight and balanced with regular exercise can reduce the risk of type 2 diabetes by 50 percent. It’s good, right?

Also Read: 6 Diabetes Symptoms You May Frequently Ignore, Must Know!

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5. Stop smoking reduces the risk of diabetes

8 Effective Ways to Prevent Diabetes, Must Know as Early as Possible!medicalnewstoday.com

It doesn’t count how many diseases are caused by smoking. Diabetes is one of those. The proof, research shows that smoking increases the risk of diabetes by 44 percent and jumps to 61 percent if smoking more than 20 cigarettes a day! Awful, huh?

Sure, you can quit this bad habit. Research shows that after five years of quitting smoking, the risk of developing diabetes is reduced by 13 percent. Even so, if you want to stop smoking, do it gradually.

Because stopping smoking makes us run away from overeating (overeating) and risk increasing weight, according to the page Medical News Today.

6. Eat foods high in vitamin D

8 Effective Ways to Prevent Diabetes, Must Know as Early as Possible!swansonvitamins.com

You are what you eat. When eating, your daily nutritional needs must be met. Including, the need for vitamin D. Research shows that people whose vitamin D is not fulfilled, will increase the risk of diabetes. At least, the level of vitamin D in the blood amounts to at least 30 ng / ml.

Page Health Line mention that with enough vitamin D, reduce the risk of diabetes by 43 percent. Vitamin D makes the function of cells that produce insulin increases, blood sugar levels become normal and the risk of diabetes is significantly reduced.

Foods that are rich in vitamin D include cod liver oil, salmon, sardines and tuna, eggs, soy milk, beef liver, mushrooms, milk, shrimp, oysters to soy products such as tofu and tempeh. Lots of choices, right?

7. Go on a keto diet

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There are various types of diets in this world, but the keto diet is predicted to reduce the risk of developing diabetes. FYI, the keto diet is done by avoiding excess carbohydrates and sugar, then replacing with foods that contain healthy fats and protein. Fat consumption is increased by 60-70 percent, while carbohydrate intake is reduced to just 5 percent.

Sugar in carbohydrates triggers diabetes, so reducing it is the right choice. The keto diet can maintain blood sugar levels and help the body burn fat, according to the page Medical News Today.

8. Minimize consumption of processed foods

8 Effective Ways to Prevent Diabetes, Must Know as Early as Possible!lifehack.org

For a long time, processed foods have been linked to certain diseases. Among them, heart disease, obesity and diabetes. Study published on page Health Line shows that processed foods can increase your risk of developing diabetes by up to 30 percent.

Meanwhile, if we reduce packaged foods that are high in plant foods, refined grains and additives can reduce the risk of diabetes. So, get used to eating healthy foods, yes! Eat lots of vegetables and fruit too. Healthy food, healthy you!

Those are some effective ways to prevent diabetes, besides that you should know as early as possible before it’s too late, let’s do it, let’s go! You won’t regret it!

Also Read: 6 Diabetes Symptoms You May Frequently Ignore, Must Know!

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