What is diabetes?
In simple words, diabetes refers to the increase in sugar level in the body. It happens when the body stops producing insulin. It can also occur when body cells stop reacting to insulin. It can also be because of both reasons. In America, diabetes is seventh on the rank being responsible for deaths. According to research, 7% of American citizens have diabetes. Thus it is a serious issue. We need to find ways to prevent ourselves from being diabetic. There are several ways to reduce the risk if diabetes. Some are described below:
1) Lose weight if you are overweight
If you are overweight, then you need to worry because you have greater chances of being diabetic. Immediately you need to take action to reduce your weight. Do check on the scale that what should be your appropriate weight according to your height.
2) Eat and avoid certain food
You need to change your eating habits if you want diabetes to stay away from you.
a) Firstly stop taking too many sweet products. Pastries, doughnuts, cakes biscuits have too much sugar in them. Even if you are not overweight, too much intake of these sweet products may result in diabetes.
b) Secondly, avoid oily food instead opt for fresh vegetables and fruits.
c) Refrain from sugary drinks which include all kinds of fizzy drinks. Take fresh juices as an alternative. Or opt for either water, tea or coffee.
d) Avoid whole grain white bread for breakfast instead intake brown bread.
e) Eat less red meat, instead intake protein food like fish and legumes, etc.
3) Increase the intake of fiber
Thirdly you need to increase fiber intake in order to prevent diabetes. Type two diabetes can be avoided with an increase in fiber intake and proper diet. According to research, we need to take thirty grams of fiber if we want to protect ourselves from type two diabetes. Therefore you need to eat food rich in fiber.
How can we forget the importance of work out in this context? As all other cases exercise is beneficial in this case as well. It doesn’t mean you have to spend hours at the gym or walking. Nor does it apply heavy weight exercise. According to research only walk for about thirty minutes, and you can prevent diabetes especially type two diabetes to some extent. So from now onwards adopt a habit if simple walk daily. This will not only reduce your weight but also help you stop diabetes from attacking you.
5) Stop smoking
Smoking is not only responsible for cancer but causes diabetes as well. Smokers have thirty to forty percent chances of being attacked by diabetes. Thus if you are a smoker stop smoking from this very instinct. Throw out your cigarettes. You might find it difficult in the beginning, but you can search for several ways to achieve your goal.
Thus if we want to be safe from the dangerous disease of diabetes, we need to follow the ways mentioned above.