Learn How to Prevent Diabetes Right Here
Seeing that the number of people with diabetes is increasing every year, it is important for everyone to know how to prevent diabetes. Moreover, according to the WHO, diabetes is one of the leading causes of death in the world.
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 that the glucose or sugar consumed cannot be processed.
Meanwhile, type 2 diabetes is a condition when the body cannot use insulin as it should. Beyond that, diabetes can also occur during pregnancy or gestational diabetes .
Whatever the type, this disease can then cause high blood sugar levels. If left for a long time, uncontrolled high blood sugar can cause a number of dangerous complications this is Learn How to Prevent Diabetes Right Here.
The cause of type 1 diabetes is not known for certain. However, this condition is suspected to be related to autoimmune diseases, genetic abnormalities, and hereditary factors. Because the cause is not yet certain, the way to prevent it is not yet clearly known.
Meanwhile, type 2 diabetes is known to be related to genetic factors, unhealthy lifestyle, obesity, and insulin resistance .
To reduce the risk of diabetes, whether it is type 1 or 2, there are several ways that can be done, namely:
Living a healthy diet is one of the main keys to avoiding diabetes. You are advised to limit the consumption of foods and drinks high in sugar, calories, and fat, such as processed foods, cookies, ice cream, and fast food.
Limit sugar intake to only 50 grams (4 tablespoons) per day. Instead, increase the consumption of vegetables, fruits, nuts, and grains that contain a lot of fiber and complex carbohydrates .
If you like to snack , it's best to choose healthy snacks, such as milk, low-fat and low-sugar yogurt, and boiled nuts without salt. In addition, avoid fizzy drinks or packaged fruit juices that have high sugar levels and drink plenty of water.
Routine exercise can help the body use the hormone insulin more effectively, so that blood sugar levels can be better controlled. That way, you can avoid diabetes.
Take the time to exercise 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.
Ideal body weight can be determined using a BMI calculator . If your BMI value is high to exceed the normal limit, then you may be obese . This condition is one of the factors that can increase your risk of diabetes. So, it is important to always take care of your body weight to keep it ideal.
Unmanaged stress can increase the risk of diabetes. This is because when experiencing stress, the body will release the stress hormone (cortisol) which can increase blood sugar levels .
Not only that, when the body is stressed it will also tend to be hungry more easily and be encouraged to eat more. Therefore, you must be good at managing stress so as not to vent it on eating or snacking excessively.
To assess blood sugar levels, you need to check your blood sugar regularly with your doctor. Blood sugar tests are important to monitor blood sugar levels and detect diabetes early.
For those of you who are healthy and not at high risk of diabetes, then blood sugar checks can be done once a year.
However, if you are at high risk of diabetes, such as over 40 years of age, have a history of heart disease or stroke, obesity, or have a family history of diabetes, then the doctor may suggest that blood sugar tests be done more often.
In addition to doing the steps above, you also need to get rid of other unhealthy habits, such as stopping smoking , limiting the consumption of alcoholic or soda drinks, and getting enough sleep for at least 7 hours every day.
If you still have questions related to how to prevent diabetes or suspected to have symptoms of diabetes, you are advised to consult a doctor directly .