Diabetes is a disease that affects quite a lot in the country. Based on data from the World Health Organization (WHO), in 2000, there were 8,426,000 diabetics in Indonesia. It is predicted that this number will increase to 21,257,000 in the coming 2030!
Of course, prevention is better than cure. Here are some things or habits that you must know as early as possible and you should do as tips or ways to prevent diabetes. Let’s find out!
1. Reduce consumption of sugar and carbohydrates
Not without reason, diabetes is referred to as diabetes or diabetes. Because, foods high in sugar and carbohydrates can increase the risk of diabetes! These foods can increase blood sugar which stimulates the pancreas to produce insulin, a hormone that helps sugar out of the bloodstream and into the body’s cells.
However, for people who experience the pre-diabetes phase, body cells are resistant to insulin, so that sugar levels remain high. To compensate, the pancreas produces more insulin and tries to reduce blood sugar.
When it drags on, this condition can trigger the emergence of type 2 diabetes, you know! Reduce high-carbohydrate foods such as white bread, pasta and rice. Also be wise in consuming soda, cereal, candied fruit to biscuits.
2. Exercise regularly
Exercise is good for your health. This also applies to preventing diabetes. Research on the Health Line page says that exercise can increase insulin sensitivity between 51-85 percent. We can try various types of workouts, ranging from aerobics, high intensity interval training to strength training.
Another study mentions that by burning more than 2,000 calories a week can maximize the performance of insulin in the body. As we know, diabetics are unable to produce insulin according to their needs. In fact, without insulin the body’s cells are unable to absorb and process glucose into energy.
3. Change sweet drinks with mineral water
Pure Water is the world’s first and foremost medicine, the saying goes. Yep, what can’t water do? Mineral water also has a vital role in preventing diabetes, you know. Don’t believe?
A study involving 2,800 people at risk for diabetes also proved that those who consumed more than 2 servings of sweet drinks increased the risk of type 2 diabetes by as much as 20 percent. Meanwhile, increasing water consumption can control blood sugar and increase the body’s insulin response. So, start drink more water from now!
4. Reducing weight gives a big influence
Body weight actually contributes to the risk of diabetes. According to the Health Line page, people who are overweight and obese have excess visceral fat, which is located in the middle of the body. This fat increases inflammation and insulin resistance, which can significantly increase the risk of diabetes.
Based on a study of 1,000 people, each fell 1 kilogram, the risk of diabetes was reduced by 16 percent. Meanwhile, according to the Diabetes.co.uk page, lowering 5 percent of body weight and being balanced with regular exercise can reduce the risk of type 2 diabetes by 50 percent. It’s good, right?
5. Quitting smoking lowers the risk of diabetes
Not counting how many diseases are produced from smoking. Diabetes is one of those. The proof, research shows that smoking increases the risk of diabetes by 44 percent and soars to 61 percent if you smoke more than 20 cigarettes a day! Terrible, huh?
Sure, you can quit from this bad habit. Research shows that after five years of quitting smoking, the risk of developing diabetes is reduced by 13 percent. Even so, if you want to stop smoking, do it gradually. Because stopping smoking makes us run away from overeating and risks increasing weight, according to the Medical News Today page.