How to avoid getting diabetes is important to be applied by anyone. This is considering the increasing number of diabetics every year. In addition to preventing diabetes, these preventive measures are also important as part of a healthy lifestyle.
Diabetes is an increasingly concerning global health problem. Research data in 2018 shows that about 450 million people worldwide have diabetes.
How Many Types of Diabetes Are There? In general, diabetes is distinguished into two types, namely type 1 and type 2 diabetes. Type 1 diabetes occurs when the body is unable to produce sufficient amounts of insulin, so glucose or sugar consumed cannot be processed.
Meanwhile, type 2 diabetes is a condition where the body cannot use insulin properly. Beyond that, diabetes can also occur in pregnancy (gestational diabetes).
Whatever the type, the disease can then cause blood sugar (glucose) levels to be high. If left uncontrolled, high blood sugar can lead to a number of dangerous complications.
How To Avoid Getting Diabetes
Rising blood sugar levels in type 2 diabetes stem from insulin resistance conditions. This condition causes the hormone insulin cannot be used optimally by the cells of the body.
Whereas insulin serves to help the body’s cells absorb blood sugar (glucose) to be further converted into energy.
However, about 9 in 10 cases of type 2 diabetes can be avoided with simple prevention that includes lifestyle changes.
By living a healthier lifestyle, the sensitivity of the body’s cells to insulin can increase, thus preventing the risk of insulin resistance.
Here are the ways lifestyle changes can be done to prevent diabetes:
Reduce sugar intake
Many studies have linked sugar consumption to the risk of type 2 diabetes. Diabetes can indeed be triggered by many factors, including unhealthy lifestyles. Experts believe high sugary drinks and foods increase your risk of suffering from the disease, either directly or indirectly. Therefore, in order to prevent diabetes, you should reduce your sugar intake.
Choosing water as the main drink
The next Easy Ways – How To Avoid Getting Diabetes is choosing water as the main drink.
Instead of taking a modern drink every day with a super sweet taste, you should start preventing diabetes more diligently for the consumption of water. Water becomes the most ‘safe’ drink to keep the body hydrated.
Not only that, water also has a number of health benefits. These benefits include being able to increase the body’s control over blood sugar levels as well as the insulin response.
Set your diet
Diet is the main key to diabetes prevention. An unhealthy and high-calorie diet can lead to obesity, so in the end the risk of diabetes is doubled.
To prevent diabetes, start by choosing a type of nutritious food, which is proven to be good for health.
When you usually rely on white rice as a source of carbohydrates, switch to another healthier source of carbohydrates, which are complex carbohydrates. This type of carbohydrate does not cause blood sugar spikes and can maintain satiety for longer. Examples are oats, brown rice, and whole wheat bread.
In addition, reduce the intake of foods that are not good for health, for example fried foods. Choose a source of protein that is low in fat and increase the consumption of vegetables and fruits.
Regular physical activity has many benefits for the body, including as a way of preventing diabetes.
Physical exercise can increase the sensitivity of the body’s cells to insulin. So, when exercising, the body needs less insulin so that blood sugar levels can be controlled.
We don’t have to worry about choosing the right type of exercise. Various types of exercise, can be done to prevent diabetes. For example, strength training, aerobic exercise, and high intensity interval training.
Choose the exercise you enjoy the most, so it can be done regularly.
Thank you very much for reading Easy Ways – How To Avoid Getting Diabetes, hopefully useful.
Last Updated on December 27, 2020 Reviewed by Market Health Beauty Team