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Diabetes is a disease which is pretty scary, but actually this disease is a disease that can be prevented. Many people have learned to suffer diabetes, but less trying to narrow it down to the pattern of healthy living.
The pattern of healthy living that can include, weight loss, eating, exercising, and always monitor your blood sugar levels. About what to do in order not to hit by diabetes?
The following 12 ways to avoid being hit by diabetes as quoted from Prevention, Friday (3/2/2012):
1. lose weight
Even in people who are obese, 70 percent lower to afflicted by diabetes if lose weight by as much as 5 percent, although it was not working out.
2. Select the right appetizers
Eating vegetables before the main course can help control blood sugar levels. In the study of Arizona State University, people with type 2 diabetes or its precursor condition called insulin resistance have lower blood sugar levels if consume about 2 tablespoons of vinegar before a meal high in carbohydrates.
"Vinegar contains acetic acid, which can disable certain starch processing enzymes, thus slowing down the digestion of carbohydrates. In fact, the effect of vinegar may be similar to blood sugar-lowering drug acarbose (Precose), "said Chief researcher Carol Johnston, PhD.
3. multiply the foot
Walk as much as possible every day, then your body will be healthy even if you are not experiencing weight loss. The people in the study in Finland that exercising up to 4 hours a week, or about 35 minutes a day can lower the risk of diabetes by 80 percent.
4. Eating cereal right
Choose the right cereal can help control blood sugar levels. A high intake of whole grains is also associated with lower rates of breast cancer, type 2 diabetes, high blood pressure, and stroke. Cereal is one of the best sources of seeds.
5. Consume coffee
If you really like the coffee, it doesn't matter if continues to drink coffee. Beradasarkan research results from the Harvard School of Public Health found that, coffee drinkers more than 6 cups a day had a risk 29-54 percent lower exposed type 2 diabetes for 18 years of study.
6. Avoid fast food
Avoid fast food in addition to be able to waive the condition of obesity can also lower the risk of diabetes.
7. Reduce meat consumption
According to the results of the study, women who eat red meat at least 5 times a week had a 29 percent higher risk for type 2 diabetes than those who ate less than once a week.
8. Eating cinnamon
Based on the results of a study, cinnamon can reduce blood sugar is about 10 percent. Compounds in cinnamon can activate enzymes that stimulate insulin receptors. Cinnamon also has been shown to help lower cholesterol and triglyceride blood fats, which can cause the risk of diabetes.
9. a casual and relaxed to avoid stress
Stress can cause the heart to beat faster, breath faster, and trigger increased blood sugar levels. Chronic stress can raise blood sugar levels. Then, if you are experiencing stress should relax and relax.
10. Get enough sleep time
A study from Yale University involving 1,449 men found that, the guy who regularly gets less than 6 hours of sleep, double the increase risk of diabetes. So getting enough sleep time can lowers risk of diabetes.
11. get married
Based on the results of the study, women who live alone are 2.5 times more likely to be afflicted by diabetes than women who live with a partner. The research results have been published in Diabetes Care. Women who live alone are also more likely to smoke and less likely to have a habit of healthy diet and consume alcohol.
12. Monitor blood sugar levels
A simple blood test can reveal whether the blood sugar levels put at risk for the condition of diabetes. People with pradiabetes, blood sugar levels are slightly higher, between 100-125 mg/dl, often develop diabetes within 10 years. Monitor your blood sugar levels regularly, it can be to know when to perform actions of prevention of diabetes.
