Diabetes mellitus or diabetes is a disease characterized by blood sugar levels were very high. High levels of sugar in the blood caused by a lack of insulin (substances processing of glucose into energy), so glucose accumulates in the blood. Diabetes can not be cured but can be controlled sugar levels.Avoid Diabetes With These 11 Easy Steps
Diabetes ranks fourth as the cause of human deaths in the world. Diabetes is generally caused by an unhealthy lifestyle and unhealthy eating patterns. Therefore, to prevent diabetes, there are 11 easy steps we have to do. Here are thirteen steps.
1. Physical activity
Physical activity can help lower and control blood sugar levels in the body. Physical activity can be done with aerobic exercise or any other sport that you love. A study by the Harvard School of Public Health found that walking every day can reduce the risk of diabetes by 30 percent.
2. Select grain and seeds
White rice is classified in foods that have a high glycemic index, so it is easy to cause a spike in blood sugar. We recommend changing your staple food to wheat and grains to reduce the risk of diabetes. Research from the Harvard School of Public Health also found that eating an average of 2-3 servings of grains per day, 30 percent less likely to develop diabetes.
3. Add apple cider vinegar in food
Research from Arizona State University suggests that apple cider vinegar can lower your blood sugar levels. Add two tablespoons of apple cider vinegar to the food effectively lower blood sugar spikes.
4. Consumption of cinnamon
Cinnamon is also a food recommended for preventing diabetes. According to the researchers, one gram of cinnamon per day can reduce your blood sugar levels.
5. Drinking coffee
Coffee contains chlorogenic acids and magnesium may improve insulin sensitivity. According to a study by the Harvard School of Public Health, women who consumed six or more cups of coffee per day can reduce the risk of type 2 diabetes, however, can pose a health risk to others. Therefore, do not drink too much coffee.
6. Eat vegetables
Vegetables contain a variety of vitamins and nutrients needed by the body. Eating vegetables, fruits and nuts effectively keep blood sugar levels in the body.
7. Avoid sugary drinks and soda
Sugary drinks can increase blood sugar quickly. Similarly, the glucose content in the soda. Avoid sugary and carbonated beverages and replace them with fruit juice or water healthful.
8. Avoid stress
Stress is a psychological state that may trigger a surge in blood sugar levels. Stress should be removed in various ways. Learn positive thinking, meditation, relaxation is often refreshing to help menhindarkan stress in life.
9. Meet the needs vitamin D
Vitamin D plays a role in improving insulin sensitivity and secretion thus preventing diabetes. Vitamin D not only be obtained from the morning sun, but also foods such as milk, fish and supplements of vitamin D.
10. Enough sleep
Sleep in sufficient quantities of good quality is also effective in preventing diabetes. This is because the body that sleep deprivation can increase hunger so that the glucose intake also increased. Instead, sleep regularly can control diet and the various systems in the body.
11. Quit smoking
Cigarettes contain various toxins that are harmful to the body. In fact, 50 percent of smokers are more susceptible to the risk of diabetes than those who never smoked.
Diabetes adala long-term illness, so that preventive measures had to be done in the long term. Poor lifestyle and diet is not healthy to be a major trigger diabetes. Let's learn to live healthy to avoid diabetes.
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