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Sunday, March 3, 2019

Simple Steps to Prevent Diabetes

Simple Steps to Prevent Diabetes


Anyone who knows about the dangers of diabetes is willing to do everything to prevent a pandemic in Vietnam and around the world.

According to the latest statistics, after 10 years the incidence of diabetes in Vietnam has doubled from nearly 3% of the population to 5.4%. It is estimated that our country has about 3 million sick people.
More than 380 million people worldwide are affected by the disease.

Health experts say that the number of people killed by diabetes is even higher than that due to breast cancer and AIDS. In the United States, every 3 minutes, one person permanently leaves because of diabetes.


As one of the most common disorders today, diabetes is a metabolic disorder that causes chronic hyperglycemia, the effect of insulin deficiency or reduction or a combination of both.

Most of us know the symptoms of diabetes such as thirst, fatigue, frequent hunger, thirst, sudden weight loss, sexual dysfunction, slow healing ...

The cause of diabetes is still unclear. According to scientists, it may be due to family relationships (if parents have diabetes, their children will be more susceptible to diabetes), lifestyle (including diet, exercise, habits) active ...)

Therefore, we must know the prevention of disease from daily life so that we do not suffer from the disease with a high burden of death and disability, expensive treatment; while if detected early, treatment is simple with low cost.


1. Fighting obesity Obesity is one of the most important risk factors for developing type 2 diabetes. The so-called "visceral" fat, which is formed on the stomach, is the greatest health hazard. Fatty degeneration of the liver - the result of visceral obesity. Another consequence is an increase in the risk of myocardial infarction and stroke.



2. Move at least 30 minutes a day. This is one of the most important steps to preventing diabetes. Start slowly and gradually increase your workout intensity and time. Experts recommend working at least 30 minutes a day, at least five days a week. Always consult your health care provider before starting any exercise routine. Instead of taking the elevator, it is recommended to climb the stairs. Training with weights, as well as jogging, walking, cycling, swimming - the most effective types of exercise. Positive side effects: improved well-being and weight loss. Need to move in the "aerobic" range of medium or high intensity. During exercise, the heart rate should be at least 110-120 beats per minute.



3. Proper diet. It is recommended to take a variety of foods and reduce the content of salt, simple sugars and saturated fats. According to Portuguese studies, a vegetarian diet prevents type 2 diabetes and coronary heart disease. Dietary fiber improves insulin action and lowers blood sugar concentration. WHO recommended a dose of fiber - 30 g per day. Every day you need to take 4 ½ cups of vegetables and fruits, as well as whole grains. Legumes (such as beans, peas, lentils) also contain a lot of dietary fiber. Eat more healthy vegetables, especially without starch. Starch vegetables are potatoes, sweet potatoes, corn, pumpkin, potatoes and more. Aim to eat at least 3 servings of vegetables a day. Another diet improvement involves eating a lot of fiber and whole grain food. More importantly, the foods you should avoid such as processed/packaged convenience foods, deep fat and other fried foods, white sugar, white flour, and white rice.



Replace whole grains and brown rice as a healthy alternative. Eat healthy fats - such as butter and olive oil - in small amounts - instead of fat converting corn oil, or other unhealthy fats. Eat whole fruits in moderation (they have full sugar) and remove fruit juices. Low-calorie snacks, nutritious foods, such as peanut butter filled with celery, popcorn are cooked in olive oil (not safflower or sunflower oil). Olive oil has omega 3 fatty acids. Balancing Omega 6 fatty acids with Omega 3 fatty acids can help reduce inflammation in the body. Remove soda, and sugary drinks from your diet, choose tea or water to drink instead. Keep alcohol consumption to a minimum.



4. Avoid Hidden fats Sausages, beef jerky or meat preparations contain large amounts of fat. Cheeses are rich in harmful saturated fatty acids. Fish (salmon, tuna, mackerel) is highly recommended due to the content of beneficial unsaturated fatty acids and proteins. It was previously believed that omega-3 fatty acids prevent the development of cardiovascular diseases. Current scientific knowledge does not confirm the prophylactic benefit of unsaturated fatty acids.



5. Refusal of Sweet Carbonated drinks. Lemonade, cola and fruit juices - drinks with a high concentration of sucrose, which dramatically increase blood sugar and insulin levels. They not only contribute to overweight and obesity but also lead to diabetes.
Versions of cola, lemonade or juice with sweeteners are a harmful alternative, as they also increase the risk of developing diabetes and heart disease. It is recommended to drink at least 1.5 liters of pure water per day.



6. Include Coffee in the diet.




Coffee, as studies show, has a protective effect on the heart and pancreas. 4-7 cups of coffee per day reduces the risk of developing type 2 diabetes by 25%. An important condition - the right time to drink. Coffee should be taken at lunchtime.



7. Take moderate alcoholic beverages. Reducing alcohol use is important in terms of the risk of diabetes. Alcoholic beverages increase blood sugar levels, damage the nerves and lead to alcoholic liver obesity. Allowable amounts of alcohol are 10 g (1 x 0.125 l of white wine) for women and 20 g for men (0.5 l of beer).



8. Forget about smoking cigarettes Smoking or nicotine are the main risk factors for diabetes. People who quit smoking reduce the risk of developing type 2 diabetes by 30-50%. Harmful substances - carbon monoxide and other products of combustion - are harmful to adipose tissue, as well as the pancreas. Cigarette smoking damages blood vessels and increases the risk of developing the chronic obstructive pulmonary disease.



9. Maintain blood pressure at a normal level. People with normal blood pressure are less likely to suffer from diabetes. High blood pressure in combination with high blood sugar leads to damage to the small (kidney, eyes, heart, nerves, brain) and large vessels in the heart, brain, legs, and kidneys.
10. Sleep well Sleep disorders have a negative effect on blood sugar levels, insulin action, and hormone release. Severe sleep disorders, including sleep apnea, are closely associated with diabetes.



10. Drop some pounds. If you are overweight, a few pounds reduction can make a huge difference when it comes to preventing prediabetes from becoming type 2 diabetes. In a recent study, called "Diabetes Prevention Test", people with prediabetes - who only lose five percent of their full body weight - reduce the chance of having diabetes by a whopping 58% .

Check at least every 6 months. Your health care provider may encourage you when you are making progress (losing weight, reducing blood sugar) and giving instructions when needed. "Patient is like some tangible evidence of success or failure," Gerety said.



11. Getting enough sleep-sleep. It helps to establish the body's metabolic rate, and not getting enough sleep every day can lend itself to increased risk of obesity and type 2 diabetes. Recommended 7 to 8 hours per night for adults. Set regular sleeping habits - such as going to bed at the same time every night - and avoiding watching television or using a computer in bed. Do not drink alcohol or drink caffeinated beverages at night or late at night.



12. Have a good attitude. Last, but certainly not least, is your attitude. Maintaining a commitment to stick with your goal to stay healthy and try to find some fun in it. Learning how to cook healthy foods that can meet a creative outlet, meeting new people in support groups can be very socially rewarding, and working, can improve more than Only your waistline - it promotes chemicals in the body that help you feel good.

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