Best 10 Diabetes Prevention Tips

Diabetes prevention tips is important for those of you who have aged over 45 years. Or at a younger age should also remain vigilant, especially if you have a high risk of diabetes, for example because one of your parents has diabetes or your weight above the normal. Then you need to make diabetes prevention measures before its too late.

Diabetes prevention you can do by changing habits and lifestyles. with a few simple changes in your lifestyle can help you in the diabetes prevention tips.

Below are some tips you can apply for the diabetes prevention;

Diabetes Prevention Tips
Best 10 Diabetes Prevention Tips

1. Do more body movement

The first diabetes prevention is to exercise regularly. Exercise can help increase your body’s sensitivity to insulin, which helps keep blood sugar levels within normal range. According to a study conducted in men who were followed for 10 years, for every 500 kcal burned per week through exercise, there is a 6% reduction in relative risk for developing diabetes. The study also noted a greater benefit to men who are more obese.

With increasing exercise, the body use insulin more efficiently until 70 hours after exercise. So, exercising 3-4 times a week would be beneficial as diabetes prevention. Research shows that both aerobic exercise and resistance exercise can help control diabetes, but the biggest benefit comes from a fitness program that includes both. It should be noted that many of the benefits of exercise independent of weight loss. However, when combined with weight loss, profits increased substantially. Even with daily exercise diabetics no longer need insulin, because glucose that is needed and the body can be used as energy during exercise.

2. Eat more fibrous foods

Eating fiber foods not only as diabetes prevention, but also lowers the risk of heart disease and maintain ideal weight by helping you feel full. Foods high in fiber include fruits, vegetables, grains, nuts and tubers. One high-fiber foods that are proven to control diabetes are rice bran.

3. Eating nuts and seeds

Not yet known clearly why by eating whole grains can help “diabetes prevention” and help keep blood sugar levels. In a study of more than 83,000 women, consumption of peanuts (and peanut butter) seems to show some protective effect against development of diabetes. Women who consume more than five one-ounce servings of nuts a week lowered the risk of diabetes than women who do not eat nuts at all.

4. Lose weight

About 80% of diabetics have the problem of obesity and overweight. If you are overweight, diabetes prevention can depend on weight loss. Each kg of weight you lose can improve your health. In one study, adults who are overweight reduce their diabetes risk by 16 percent for each kilogram of body weight lost. Also, those who lost some weight at least 5 to 10 percent of initial body weight and exercising regularly reduces the risk of diabetes almost 60 percent in three years.

5. Drink plenty of low fat dairy products

Data on low-fat dairy products appear to vary, depending on whether you are obese or not. In obese people, the more low-fat milk is consumed, the lower the risk of metabolic syndrome. In particular, those who consume more than 35 servings of dairy products a week had a much lower risk than those who consumed less than 10 servings a week. Interestingly, the relationship is not so strong in people who are slim. However this proved to be one way to diabetes prevention.

6. Reduce foods containing animal fat

In a study of more than 42,000 people, a diet high in red meat, processed meat, high fat dairy products, and candy, was associated with diabetes prevention is almost twice of those who eat a healthy diet. This was independent of body weight and other factors.

7. Reduce consumption of sugar

Diabetes prevention is certainly to be done, considering that diabetes is a disease of excess blood sugar. Sugar consumption was not associated with type 2 diabetes. However, after adjusting for body weight and other variables, it seems there is a relationship between drinking sugar-laden beverages and type 2 diabetes. Women who drank one or more sugary drinks a day had nearly double the risk of developing diabetes than women who drank one or less per month.

8. Quit smoking

Smoking not only contribute to heart disease and cause lung cancer but is also associated with the development of diabetes. Smoking over 20 cigarettes a day can increase the risk of diabetes for more than three times that of nonsmokers. Exact reason for the diabetes prevention in this way are not well understood. Possible smoking directly lowers the body’s ability to utilize insulin. In addition, there is also the relationship between smoking and body fat distribution.

9. Avoid trans fats

One of the  diabetes prevention  is quite important, avoid consuming trans fats (hydrogenated vegetable oils) are widely used in processed products and fast food. Trans fats have been shown to contribute to heart disease and also can cause type 2 diabetes.

10. Get support

Find friends, family or group of people to assist you in the diabetes prevention tips, they can support you in maintaining your new healthy lifestyle.