On April 7 is the “Beat Diabetes” day, a theme developed for raising awareness of the disease, its treatment and most importantly, its prevention. In 2013, it was reported that there are more than 382 million people who suffer from diabetes, and ninety percent of the cases are type 2 of the disease.
In general, diabetes refers to the resistance of the body to insulin. Type 2 diabetes is the only one that can be prevented since human genes are the ones that control your chances of developing the disease. However, this process is also influenced by lifestyle and behavioral factors. For instance, a study that started back in 1976 has proven that ninety percent of women with diabetes have developed the condition because of the lack of exercise, excessive consumption of alcohol, smoking, an unhealthy diet, and obesity. So what can you do to avoid type 2 diabetes?
First of all, you must control your weight. According to professor Seamus Sreenan, who is also a consultant endocrinologist at the Connolly Hospital in Ireland and Diabetes Ireland medical adviser, weight loss improves the resistance to insulin. Overweight people should try to reach a healthier weight. The same can be said about your waistline, since the fat that gathers on the tummy is associated with an increased risk of diabetes, along with other heart diseases. This can be controlled by sticking to a healthy and balanced diet.
Speaking of food, you should have three balanced meals each day. Breakfast is especially important, because if you skip it, you risk gaining weight due to its link to blood sugars. However, you are advised to drink coffee which reduces the sugar absorption of the intestines and insulin resistance.
Furthermore, you should avoid the excessive consumption of sugar, especially refined sugars since they increase the demand for insulin. Instead, you should consume more fiber found in vegetables, fruits, nuts, beans, seeds and whole grains. These will slow the sugar absorption from other foods, as well as increase satiety.
As expected, you should exercise as often as you can, or, at least, thirty minutes daily. Apart from walking, running and aerobics, you should also include resistance exercises. This should be accompanied by a good night’s sleep and avoiding stress. Lastly, you should consume limited amounts of alcohol, quit smoking and get yourself checked by the doctor regularly.
Image Source: Huffington Post