It is very important for everyone to know ways to prevent diabetes. This is due to the increasing number of diabetics each year. In addition to preventing diabetes or diabetes, these preventative measures are also important to take as part of a healthy lifestyle.
Diabetes is a growing global health problem. Research data in 2018 shows that about 450 million people worldwide suffer from diabetes. In general, diabetes is divided into two types, namely, type 1 and type 2 diabetes. Type 1 diabetes occurs when the body is unable to produce enough insulin, so the glucose or sugar consumed cannot be processed.
Meanwhile, type 2 diabetes is a condition in which the body is unable to use insulin properly. In addition, diabetes can also occur during pregnancy (gestational diabetes).
Whatever the type, the disease can then cause blood sugar (glucose) levels to be high. If left unchecked, these uncontrolled high blood sugar can lead to a number of dangerous complications. The cause of type 1 diabetes is not yet known for sure. However, these conditions are related to autoimmune diseases, genetic disorders, and hereditary factors. Because it is not yet known for sure, then its prevention has not been confirmed.
Meanwhile, type 2 diabetes is known to be associated with genetic factors, unhealthy lifestyle, obesity, and insulin resistance.
To prevent diabetes, there are several ways that can be done, namely:
1. Apply a healthy diet
Having a healthy diet is one of the keys to avoiding diabetes. To prevent diabetes, you are advised to limit your consumption of foods and beverages high in sugar, calories, and fats, such as processed foods, cakes, ice cream, and fast food. To reduce the risk of diabetes, limit your daily sugar intake by 40 grams or the equivalent of 9 teaspoons of sugar.
Instead, increase the consumption of vegetables, fruits, nuts, and grains that are high in fiber and complex carbohydrates.
If you like snacking, it is best to choose healthy snacks, such as milk, low-fat yogurt and sugar, and nuts that are boiled without salt. Also, avoid sugary drinks or packaged fruit juices that have high sugar levels and drink plenty of white water.
2. Exercise regularly
Exercise routines have many benefits, one of which is preventing the body from getting diabetes. Regular exercise can help the body use the hormone insulin more effectively, so that blood sugar levels can be more controlled.
Take your time to exercise for at least 30 minutes a day. Any type of exercise, as long as it is done regularly, can be an effective way to prevent diabetes.
3. Maintain an ideal weight
The ideal weight can be determined using a BMI (body mass index) calculator. If your body’s BMI value is above normal, then you may be obese. This condition is one of the factors that can increase a person’s risk of developing diabetes.
Therefore, it is important to always maintain weight to stay ideal with a regular exercise routine and a healthy, nutritious diet.
4. Manage stress well
Poorly managed stress can increase the risk of developing diabetes. This is because when stressed, the body releases the stress hormone (cortisol) which can increase blood sugar levels.
Not only that, when the body is stressed it will also tend to be more hungry and encouraged to eat more. Therefore, you need to be good at managing stress so as not to overdo it on eating or snacking excessively.
5. Perform regular blood sugar checks
To assess your blood sugar level, you need to have your blood sugar checked regularly with your doctor. This blood sugar test may need to be preceded by fasting for at least 10 hours before the examination is performed. Important blood sugar tests are performed to monitor blood sugar levels and detect diabetes early.
1st September 19:35