7 Ways to prevent type 2 diabetes
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| illustration diabetes. © Shutterstock / Laola |
1. Pressing weight
With weight control, you can reduce insulin resistance and reduce the risk of developing type 2 diabetes, according to a new study published in the Journal of Clinical Endocrinology & Metabolism. To prevent diabetes, we need at least two and a half hours a week to do a glucose burning through cardio exercises such as running, cycling, or swimming.
2. Enough sleep
Lack of sleep can trigger insulin resistance, especially for people who are genetically predisposed to diabetes. A study at the University of Chicago found that those who regularly sleep less than six hours each night at high risk of developing type 2 diabetes. Try to get at least seven hours of sleep at night.
3. Fiber
Limit eating or drinking something sweet to slow the flow of glucose into the blood. When you want something sweet, you can choose fiber-rich fruits such as raspberries or pears. And considering to start eating brown rice as your daily menu. Eating two or more servings of brown rice a week can reduce the risk of diabetes by 11 percent, according to the Archives of Internal Medicine study.
4. Stress
Chronic stress is a risk factor for many serious diseases, including diabetes. When your body senses stress, it releases hormones that increase blood sugar. To that end, do breathing exercises or meditation on a regular basis, listening to soothing music, or getting a massage can reduce stress hormones and helps lower blood sugar overall.
5. Omega-3 fatty acids
Omega-3 fatty acids are found in foods such as ika, may help improve insulin sensitivity. Consume at least one serving of seafood once a week to prevent diabetes.
6. Vitamin D
Vitamin D may be the key factor in the fight against diabetes. A review published in The Journal of Clinical Endocrinology & Metabolism found that people who are deficient in vitamin D at risk of developing type 2 diabetes. Consumption of at least 1,000 to 2,000 IU of vitamin D per day in order to prevent diabetes. You can find this vitamin in milk, fish, or supplements.
7. Cinnamon
Cinnamon can lower blood sugar levels, as written in the study in the Journal of the American Board of Family Medicine. Rich in nutrients called polyphenols, aromatic spices can help insulin do its job more effectively. Sprinkle cinnamon powder into a bowl of oatmeal and greet your morning with a healthy menu.
Here are seven ways to prevent type 2 diabetes. Avoid before you actually serious this disease!
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