Healthytalk8 Diabetes
Contents
Diabetes is a disease that affects millions of people around the world so it becomes important to prevent diabetes.
There are mainly 2 types of diabetes, type I, and II diabetes which occur in 90% of diabetes patients, and 10% occur in type 1.
Diabetes can create many health issues such as weakness, burry, more urination, etc.
NOTE: If you are already diagnosed with pre-diabetes, start treating it right away.
So here we will know about – type 1, and type 2 diabetes, which may decrease through lifestyle changes, and even prevent High BP.
1. Reduce Sugar Intake
Many people believe that eating sugar causes diabetes, but there is no direct connection between eating extra sugar and diabetes.
However, eating high-sugar food, and doing nothing, increases, causing an increasing weight, which can enhance the risk of type II diabetes.
Eating sweet food sources and refined carbs puts you on the track to developing diabetes.
Over time insulin resistance, the pancreas produced additional insulin. at this point when the pancreas can no longer keep up, glucose rises.
The combination of insulin resistance and insulin cell failure promotes type II diabetes.
Sugar does not only cause diabetes but also causes other diseases.
If your sugar consumption is too high, then the extra insulin in your bloodstream can affect your artery wall, which may lead to a Heart attack.
But natural sugars like fruits and vegetables are not connected to diabetes risk.
2. Enhance Physical Activity
Research has shown that a daily 30-minute walk can be beneficial in bringing down high sugar levels which cause diabetes.
How does exercise work on diabetes?
Exercise helps in pre-diabetes and type II diabetes by lowering blood sugar levels and improving insulin sensitivity throughout the body.
NOTE: There are many types of physical activity give them 50% to reduce their sugar level, and half 50% you give by your side are:
- Running
- Dancing – is more effective when you are with your partner and family.
- Cycling
- 30-minute walking in the morning, and evening walk and increases gradually it would keep a person healthy.
- Strength training
- Team sports such as tennis, and badminton, before engaging in sports doctor to your doctor.
- Swimming is also one of the best exercises for diabetes patients.
Research suggests that people with type II diabetes should aim to keep the sugar level at 160 mg/dl within 2 hours after a meal.
3. Lose Excessive Weight
Approx 90% of people with type 2 diabetes are overweight (1)
Research indicate that overweight people are up to 80 times more likely to have type II diabetes than those with a BMI of under 22.
How overweight can enhance the risk of diabetes?
Obesity causes increased levels of inflammation and fatty acids, which leads to insulin resistance, and over time this turns into type II diabetes.
Studies have shown that the more you lose weight the more get benefits, even a small amount of weight can reduce several diseases.
Obese people are more at risk of diabetes, but it may also appear in people with healthy weight, so make sure to choose healthy ways to lose weight such as:
- Low carbs in the diet
- Daily 30 to 60 minutes of walking or running
- Add more fruits, and vegetables to your plate
- Choose healthy lifestyle
Ladies with a weight (BMI) of 30 kg/m2 have a 28 times more chance of diabetes, the risk of diabetes is 90 times more risk if the BMI is 35 kg/m2.
4. Quit Smoking, and Reduce Alcohol Consumption
Smoking, tobacco, and excessive alcohol consumption may increase the risk of type II diabetes.
Studies have shown that drinking in limited reduces the risk of diabetes.
How alcohol? Excessive alcohol consumption leads to swelling in the pancreas (which produces insulin), which damages the ability to secrete insulin and leads to diabetes.
How smoking? smoking tobacco, and cigarettes, both are not good for our overall health and the smoker is 30 to 40% at more risk of type II diabetes.
Smoking can make it hard to manage sugar levels because of nicotine, which reduces the effectiveness of insulin, as a result, smokers need more insulin to control sugar levels.
So make sure, to quit smoking, and reduce alcohol consumption, here are new post – How to leave alcohol
5. Minimize Processed Foods
Processed food which everyone loves, because of its spicy taste, and smell, but it also increases the risk of multiple diseases.
Processed food contains lots of cholesterol, sugar, salt, and other additional things.
Research also said that high sugar volume in processed food may contribute to insulin resistance, which leads to diabetes.
Question – But there are lots of people who eat a lot of processed, or fast food, and even then there is no complaint of diabetes in them?
Because there is 2 main reason:
- They must be doing daily physical activity, which reduces their previous intake of calories such as running, cycling, gyming, etc.
- May eat once a month
- May give more importance to their physical health
In late 2019, an investigation published the connection between processed food to type II diabetes, which we found previously.
More research recommends that only a 10% increase in processed food in your diet are connected to a 15% higher risk of developing type II diabetes.
6. Eat more vegetables and protein diet
Vegetables: The more vegetables you eat, the better result you get, as well as there are some veggies such as:
- Spinach
- Kale is an excellent choice because they are low in calories, which helps with weight loss.
Studies published by The BMJ today reveal that higher intake of vegetables, fruits, and whole grains reduce the risk of developing type II diabetes.
People who suffer from diabetes choose avocado because it contains few carbs, rich in fiber, and is a healthy fat, which is good for stress relief.
Research investigation showed that eating a low carb, and adding a high-content food diet lowered blood sugar levels.
Here is some high-protein food, but keep those too limited. they include:
- Fatty fish
- Avocado
- Eggs
- Some seeds such as chia seeds
NOTE: However, eating animal protein food over a long period of time may increase the risk of developing type 2 diabetes.
7. Go with Vitamin D and B12
Vitamins are very important for our body, and one of them is vitamin D which plays an essential role in our body.
It is a fat-soluble vitamin that plays various significant roles such as keeping healthy bones and joints, as well as boosting the Immune system.
Vitamin D helps the body to produce hormones that regulate glucose levels. Insufficient vitamin D can risk of developing diabetes (3).
Source – The best, and first source of vitamin D is sunlight, and for Indians, 30 to 40 mint of sunlight is enough.
Vitamin B12 – vitamin B12 is vital for a sound nervous system and healthy blood cells.
In 2009 a study found that 22% of individuals with type 2 were low in B-12.
The examination result suggests Metformin (brings down your blood sugar level) by improving how your body handles insulin contributes to the reduction.
8. Drink Enough Water
Whenever we feel thirsty, we run towards water, because it keeps us hydrated, and is needed for most body functions.
When we talk about hydration, water is the best answer for those people with diabetes, because it control our glucose level.
Learn More About – Benefits Of Drinking Enough Water, Side Effects.
Water doesn’t contain carbs, calories, etc, and the best choice for diabetes people.
So make sure to drink enough water which keeps your blood sugar level more stable.
High sugar levels can cause dehydration and drinking sufficient water can help your body to remove abundant glucose through pee.
Down Line
Obese people are more risk diabetes, but it may also appear in people with healthy weight.
In fact, research recommends that overweight people are up to 80 times more likely to have type II diabetes than those with a BMI of under 22.
Drink enough water, consumption depends on person condition, like exercise, health issues person, and pregnant women need more water.
