Prevent Diabetes with Healthy Living Patterns

Prevent Diabetes with Healthy Living Patterns

Prevent Diabetes with Healthy Living- If you are affected by diabetes disease, is very difficult to cure. prevent diabetes with healthy living to avoid diabetes. Diabetes is a very dangerous disease. Almost all the people are not aware of herself at risk exposed diabetes diabetes. But did you know diabetes can be prevented  the pattern of healthy living.

Diabetes is characterized by increased levels of sugar in the blood (hiperglisemia) continuously, usually every after meal. Diabetes mellitus is cause of death of a human being to 4 in the world. 

Diabetes can happen due to unhealthy life pattern such as unhealthy eating patterns so that it will lead to obesity and lazy exercise.

The primary cause of diabetes is insulin. Insulin is a hormone produced by pancreas to bring sugar (glucose) from the bloodstream to the liver, muscle and fat cells. without insulin, blood sugar levels will be high causing damage to tissues and cells will be starved.

at diabetes level 1, pancreas doesn't produce enough insulin. While in diabetes mellitus amount of insulin generated by pancreas is little , so that the muscles, liver and fat become resistant to insulin so the insulin does not respond.

The result of high sugar levels in the blood, will accelerate various aging network, so that it will trigger heart diseases, stroke, nerve damage and injured hard cured.

Here are some tips to prevent diabetes:

1.  do meditation to relieve stress

      When stress hormone cortisol, epinephrine and glukogen will be increased, so as to   increase blood sugar levels and insulin resistance.

           2.  Exercise every day

try to exercise every day, even if briefly only. Because exercise can increase the sensitivity tissues insulin and can prevent obesity as well.

              3.   Eat vegetables

       eat a lot of vegetables, fruit, nuts and grain. Avoid trans fats, chemicals and processed foods.

          4.   getting enough sleep

      Lack of sleep can lead to hunger, as a result it can gain weight and then  cause diabetes. Sleep at least 7 hours per day.

5.   Quit smoking

       smokers higher risk exposed diabetes by up to 50% compared to those who do not smoke. So try to stop or at least reduce smoking slowly.

 6.  reduce the sugary drinks

       Frequent drinking beverages that contain high sugar levels are very harmful for health especially for those who are vulnerable are exposed to the disease of diabetes. drink more than a portion every day can risk of developing diabetes.

7.  Drink coffee

       A study conducted by the Harvard school of public health involve 125,000 participants (84.276 is woman) found that women who drank coffee maker 6 cups or more each day can reduce type 2 diabetes affected reaches 30% in spite of consuming too much coffee can and cause other health risks. So, drink coffee as needed. Coffee is rich in antioxidants, including klorogenat acid magnesium that can increase insulin sensitivity.

 8.  try apple vinegar

      Based on a variety of research conducted by carol Johnston, Ph.d. a professor and also a  nutrition program director of Arizona state university mengemukan that consumes two tablespoons of vinegar Apple a day can lower the blood sugar spike. You can add the vinegar on your food.

 9.    Switch to wheat and grains

       A study in China involving 75,000 women, found that women who have a high glycemic index food is more at risk of up to 21% affected by type 2 diabetes than those who have  low glycemic index food. Refined carbohydrates such as starch and sugar can cause risks   exposed to the diabetes. Fresh bread, white rice and potatoes is a food containing a high  glycemic index.

10.  Many moves

      Moves can lower blood sugar and increase insulin sensitivity. Research proves that aerobic exercise or other physical activity can help control your diabetes. The American Diabetes Association (ADA) recommends for aerobic exercise such as tennis and senim half hour each workout, 5 times per week. It also reinforced with research for 16 years by the harvard school of  public health who suggested that a walk every day can reduce the risk of diabetes affected up to 30%.

11.  Fill the needs of vitamin D per day

      mamin D is very instrumental in insulin sensitivity and secretion, prevent diabetes and reduce complications for those who have a diagnosis of diabetes. Vitamin D can you get with a consumption milk fat lace, fish and vitamin D supplements.

12.  replace red meat with soy

According to a study in boston found that eating red meat can be exposed to risk of type 2 diabetes in women. The protein in soy can help regulate insulin and glucose levels, control your weight and lower cholesterol.

13.  check blood pressure

Pl ease check your blood pressure regularly, at least once a month so that it could be known as early as possible the condition of your health. And you can prevent the onset of diabetes as early as possible.