Healthytalk8 INTRO
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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, and the doctor also recommended at least checking up on your blood sugar level every 6 to 8 months.
So here we will know about – type 1, and type 2 diabetes, which may decrease through changes in lifestyle, 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 2 diabetes, now.
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 2 diabetes.
Sugar does not only cause diabetes and also causes other diseases.
If your sugar consumption is too high, then the extra insulin in your bloodstream can affect your arteries wall, which may lead to a Heart attack.
But natural sugar 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 2 diabetes by lowering blood sugar levels and improving insulin sensitivity all through the body.
NOTE: There are many types of physical activity which is give their 50% to reduce their sugar level, half 50% you give by your side. they include:
- 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 conducted that those, who have type 2 diabetes are supposed to keep the level at 160 mg/dl within 2 hours of a meal.
3. Lose Excessive Weight
Approx 90% of people with type 2 diabetes are overweight (1).
In fact, research explore recommends 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 2 diabetes.
Examines show that the more you lose, the more pros, you’ll experience, losing even a small amount of weight can decrease the risk of type II diabetes.
Obese people are more effective by type II 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 record (BMI) of 30 kg/m2 have a 28 times more serious danger of creating diabetes. the danger of diabetes is 90 times more prominent 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 2 diabetes.
Studies have shown that drinking in limited actually reduces the risk of diabetes.
How alcohol? A lot of alcohol may cause chronic inflammation of the pancreas (which is responsible for insulin production), which can impair its ability to secrete insulin and potentially lead 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 2 diabetes.
Smoking can also make dealing with the illness and controlling insulin levels more difficult because the high amount of nicotine decreases the effectiveness of insulin, causing smokers more insulin required to regulate blood sugar levels.
So make sure, to quit smoking, and reduce alcohol consumption, here are articles – How to leave alcohol
5. Minimize Processed Foods
Processed food or junk food which everyone loves, because of its spicy taste, and smell, which is love to eat, but long-term can also increase 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 2 diabetes, which we found previously.
NOTE: Even more research recommends that only a 10% increment of high-processed food in your diet is 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.
According to the 2 studies published by The BMJ today, higher consumption of vegetables, fruits, and whole grains like oatmeal, and popcorn is related to a lower risk of developing type II diabetes.
People who suffer from diabetes could enjoy an avocado because it contains few carbohydrates, high in fiber, and is a healthy fat, which is also good for stress relief.
Protein: Research has completed an investigation showing that eating a low carb, and adding high-content food to the diet reduced 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 jobs in the body 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. without sufficient, you may have more likely to develop type 2 diabetes (3).
Source – The best, and first source of vitamin D is sunlight, and for Indians, 30 to 40 minutes of sunlight exposure is enough to produce vitamin D.
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 (Metformin brings down your blood sugar level by improving the way in which your body handles insulin) contributes to the reduction.
8. Drink water
Whenever we feel thirsty, we run towards water and not towards any cold drink, or softy, 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 does not increase our glucose level.
Learn More About – Benefits Of Drinking Enough Water, Side Effects.
Water doesn’t contain carbohydrates or calories, so it is good, and the best choice for diabetes people, as well as after walking and running the body is exhausted too much.
So make sure to drink enough water which leads to the glucose level in the blood being more concentrated.
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 effective by type 2 diabetes, but it may also appear in people with healthy weight, so make sure to choose healthy ways to lose weight.
In fact, research explore recommends that overweight people are up to 80 times more likely to have type 2 diabetes than those with a BMI of under 22.
After walking and running body exhaust too much, so make sure to drink enough water which leads to the glucose level in the blood being more concentrated.
