10 Tips to Prevent Diabetes Mellitus
February 18th, 2012
If you are aged over 45 years old, or younger, but at high risk for diabetes (eg, because one or both of your parents have diabetes or your weight is above normal) … beware! Diabetes is always stalking you. Increasingly, more and more people of Indonesia who have type 2 diabetes (diabetes that starts during adulthood). According to estimates by the World Health Organization (WHO) the number of type-2 diabetics in Indonesia more than tripled in 10 years and in 2010 reached 21.3 million people. Comparing with 2000, the number of patients reached 8.4 million people.
Type-2 diabetes is associated with a condition known as insulin resistance. Although there are elements of impaired insulin secretion from pancreatic beta cells, its main flaw is the inability of the body to respond to insulin properly. The pancreas has worked hard to produce more insulin, but the body tissues (eg, muscle and fat cells) did not respond and not sensitive to insulin. At this point, diabetes occurs in which blood sugar levels rise above normal. Blood sugar levels are persistently high in the end will lead to many serious health complications. Morro Bay, CA High School Physical Education class – teen girls run up and down the Morro Strand State Beachphoto © 2009 Mike Baird | more info (via: Wylio )
Fortunately, you can prevent type-2 diabetes through lifestyle changes. Making some simple changes in your lifestyle now can help you prevent and control diabetes. Consider the following 10 tips on diabetes prevention:
1. Do more physical activity
There are many benefits of regular exercise. Exercise can help increase your body’s sensitivity to insulin, which helps keep blood sugar levels within normal range. According to a study conducted in men who were followed for 10 years, for every 500 kcal burned per week through exercise, there is 6% decrease in relative risk for developing diabetes. The study also noted a greater benefit to men who are obese.
With increasing exercise, the body uses insulin more efficiently and 70 hours after exercise. So, exercising 3-4 times a week would be beneficial to most people. Research shows that both aerobic exercise and resistance exercise can help control diabetes, but the biggest benefit comes from the fitness program that includes both. It should be noted that many of the benefits of exercise independent of weight loss. However, when combined with weight loss, profits increased substantially.
2. Get plenty of fiber in the diet
Fiber foods not only reduces the risk of diabetes by improving blood sugar control but also reduce the risk of heart disease and maintain ideal weight by helping you feel full. Foods high in fiber include fruits, vegetables, grains, nuts and tubers. One of the high-fiber diet has been shown to control diabetes are rice bran or rice bran.
3. Eat nuts and seeds
Although it is not clear why, whole grains can reduce the risk of diabetes and help maintain blood sugar levels. In a study of more than 83,000 women, the consumption of nuts (and peanut butter) seems to show some protective effect against development of diabetes. Women who consume more than five one-ounce servings of nuts per week reduce the risk of diabetes than women who do not eat nuts at all.
4. Lose weight
Approximately 80% of patients with obesity and diabetes are overweight. If you are overweight, diabetes prevention may depend on weight loss. Every kg of your weight loss can improve your health. In one study, overweight adults reduce their diabetes risk by 16 percent for each kilogram of body weight lost. Also, those who lost some weight at least 5 to 10 percent of initial body weight and exercising regularly reduces the risk of diabetes almost 60 percent in three years.
5. Drink plenty of low fat dairy products
Data regarding the low-fat dairy products appear to vary, depending on whether you are fat or not. In patients with obesity, a growing number of low-fat milk is consumed, the lower the risk of metabolic syndrome. In particular, those who consumed more than 35 servings of dairy products is a week had a much lower risk than those who consumed less than 10 servings a week. Interestingly, this relationship is not so strong in people who are lean.
6. Reduce animal fats
In a study of more than 42,000 people, a diet high in red meat, processed meat, high fat dairy products, and sweets, is associated with an increased risk of diabetes is almost twice of those who eat a healthy diet. This was independent of body weight and other factors.
7. Reduce consumption of sugar
Sugar consumption was not associated with the development of type 2 diabetes. However, after adjusting for body weight and other variables, it seems there is a relationship between drinking sugar-laden beverages and the development of type 2 diabetes. Women who drank one or more sugary drinks a day had nearly double the risk of developing diabetes than women who drank one or less per month.
8. Quit smoking
Smoking is not only contribute to heart disease and lead to lung cancer but is also associated with the development of diabetes. Smoking over 20 cigarettes a day can increase the risk of diabetes more than three times that of nonsmokers. Exact reasons for this are not well understood. Likelihood of smoking directly lowers the body’s ability to utilize insulin. In addition, there is also a relationship between smoking and body fat distribution. Smoking tends to encourage the body “apple” which is a risk factor for diabetes.
9. Avoid trans fats
Avoid eating trans fats (hydrogenated vegetable oils) are widely used in processed and fast foods. They have been shown to contribute to heart disease and may also lead to type-2 diabetes.
10. Get support
Get friends, family or group of people to assist you in preventing diabetes. They can support you in maintaining your new healthy lifestyle.
Posted in Health Tips
