10 ways to prevent diabetes

Diabetes is increasingly common in modern life. However, the measures to maintain a healthy lifestyle, you can completely shun risk to it.

1. Manage weight

Obesity is one of the highest risk factors for diabetes type 2. Therefore, you should try to maintain a healthy weight. It is estimated that every 20% increase in excess weight healthy, the risk of developing diabetes will double. Experts said the 5% weight reduction will help prevent the risk of diabetes better. Therefore, you should try to maintain body weight at a healthy level and stable.

2. Regularly Campaign

Sedentary lifestyle increases the risk of diabetes. Advocacy helps the body use the hormone insulin enhanced effectively efficiently. Moreover, regular exercise will help you lose weight, reduce the risk of developing diabetes.

3. Exercise

A study in Finland found that people who exercise for 35 minutes a day with the risk of developing diabetes compared with less than 80% of people do not exercise. The reason is that exercise enhances insulin consumption in cells and helps move blood sugar into the cells. According to another study of women exercise more than once a week reduces the risk of diabetes and 30%.

4. Eat less carbohydrate

People with diabetes which is indicated to eat more carbohydrates. The researchers point out that high carbohydrate increases the risk of developing diabetes. To prevent the development of diabetes, you should control the amount of dietary carbohydrate in a reasonable manner.

5. Limit fast food

Fast food containing refined starches, sugar, salt and fat. In a study conducted by scientists Minnesota (USA), 3000 people of normal weight, in the group aged 18 to 30 have been closely monitored. People who eat fast food more than twice a week had twice the proportion developing insulin resistance and increased weight 4,5kg more than those who ate fast food less than once a week. Therefore, instead of fast food, you should choose the nuts or fruits for food cravings.

6. Eat more fiber

So enrich your diet with foods rich in fiber. Avoid or minimize foods with refined starches. High fiber and whole grain products to help reduce the risk of developing diabetes type 2. Vegetable food should be available daily in the dining menu of your family.

7. Avoid red meat and processed meat

Red meat like beef containing high cholesterol, can put you at risk of developing diabetes is higher. Therefore, do not overdo red meat. A study says women who eat red meat every day at risk of developing diabetes by 29% higher than women who ate less than once a week. Similarly, eating processed foods like hot dogs increases the risk of diabetes to 43%.

8. Use cinnamon

Scientists believe that these compounds in cinnamon may activate the enzyme stimulates insulin absorption. Cinnamon also helps reduce cholesterol, triglycerides and other fats in the blood, thereby reducing the risk of developing diabetes.

9. Drink Coffee

Drink 4 to 5 cups of coffee actually helps reduce the risk of diabetes by 29%. Researchers at Harvard, said the figure after studying 126 210 women drinking coffee. Scientists believe that caffeine can help accelerate the process of metabolism. In addition, coffee contains antioxidants, potassium and magnesium helps absorption of the cell lines.

10. Avoid stress

Stress can increase blood sugar as it increases the heart rate and respiratory rate of the body. Therefore, you should relax all day in all the activities that you participate. You can apply some stress management techniques such as yoga or meditation to start the day. Take deep breaths whenever you start to see the tension. When this becomes a habit, you can prevent the occurrence of diabetes.

All persons over 45 years of age, young people have a family history of diabetes should test your blood sugar every 2 years 1 times. This way, you can implement preventive measures if there is a positive risk for pre-diabetes type.