11 Ways to Prevent Diabetes Naturally
How to Prevent Diabetes Naturally
Diabetes is a global problem that affects many people each year. However, diabetes can be prevented using the right dieting techniques and the proper use of exercise.
So, what lifestyle can you use to avoid getting this disease? What can you do to prevent diabetes naturally?
Drink A Lot Of Water Everyday
A study which was carried out at the Hospital Bichat in France suggests that drinking at least four 8-ounce glasses of water every blessed day, or at least 34 ounces of water a day, can reduce one’s risk of developing hyperglycemia, or high blood sugar, which raises a person’s risk of developing diabetes.
Make Sure You Sleep Well
There is some evidence that when one does not sleep well, he or she has an increased risk of developing diabetes. When one does not get enough sleep, the cells of the body become resistant to insulin, the hormone which helps the body cells to use the sugar that is released from consumed foods such as carbohydrates and sugars for energy. As a result, a lot of sugar remains in the blood giving rise to diabetes. Therefore, make sure that you get enough sleep, at least 7 hours of sleep, every day.
A study carried out at the Hiroshima University in Japan has revealed that people who eat slowly are less likely to develop metabolic syndrome (a group of health risk factors that includes high fasting blood sugar) which is a risk factor for the development of diabetes.
When people eat slowly, they tend to feel satisfied and so are less likely to overeat—overeating can cause the levels of blood in the blood to rise significantly, thereby increasing one’s risk of developing diabetes.
Additionally, eating slowly prevents big glucose fluctuations in the blood—significant fluctuations of glucose in the blood can cause insulin resistance.
So, make it a habit to eat with friends or family members. It is likely you will talk to them intermittently as you eat and that can help break your eating rhythm and prevent you from eating fast.
Control Your Stress
When you are stressed, the production of stress hormones such as cortisol, epinephrine and glucagon increases and they increase the resistance of cells to insulin, thereby causing the levels of sugar in the blood to rise.
Eat Six Servings Of Fresh, Natural Fruit A Day, or 16 Different Types Of Fruit A Week
A study carried out at the Institute of Metabolic Science in Cambridge in the United Kingdom has discovered that people who eat six servings of fruits every day have a 21% lower risk of developing diabetes than people who eat two servings of fruit a day.
Additionally, people who consumed 16 different types of fruits in a week were about 40 % less likely to develop diabetes than people who ate just eight different types of fruits in a week.
So, regularly, eat 6 servings of fruits which contain a low amount of sugar, such as raspberries, strawberries, blackberries, kiwis, lemons, lime, watermelons, grapefruit, avocado, nectarines, apricots, peaches, oranges, apples, and pears.
And from time to time, consume fruits which contain a lot of sugar, such as bananas, papaya, mangoes, pomegranates, and guavas.
Additionally, blend 16 of the different kinds of the fruits mentioned above together during the weekend, store the juice in your fridge, and drink one cup of the juice every day.
Eat Vegetables Every Day
Research conducted by scientists at the Institute of Metabolic Science in Britain suggests that people who eat a lot of vegetables in a week, about six servings every day, have a 21 % lower risk of developing diabetes than people who eat just a little amount of vegetables (2 servings) a day.
So, make it a habit to consume vegetables with your breakfast, lunch, and dinner. You may consider eating, especially, a lot of green leafy vegetables because research has shown that eating green leafy vegetables can help one to reduce his or her risk of developing diabetes.
You may eat 2 cups of chopped or whole vegetables such as cabbage, lettuce, or spinach with your breakfast.
Eat 2 cups of carrots, egg plants, French beans, kontomire, spinach, lettuce, or cucumbers with your lunch. And in the evening, use 2 cups of lettuce, spinach, tomatoes, artichoke, beet, cauliflower, celery, or kale to prepare your dinner.
Eat A High-Fiber Diet Often
Foods rich in fiber, such as wheat, brown rice, corn, bran, oatmeal, sorghum, millet, peas, beans, lentils, broccoli, okra, turnips, chickpeas, and quinoa slow down the absorption of glucose from the gut, thereby helping to maintain normal levels of sugar in the blood.
So, for breakfast, you may eat oatmeal or sorghum porridge with bran bread. You may eat brown rice and beans stew for lunch. And in the evening, you may eat cooked sorghum or cooked millet with chickpeas stew.
Watermelon seeds contain fiber, which slows down the release of glucose from food thereby helping to keep the levels of sugar in the blood low. Additionally, watermelon seeds contain magnesium which is very important for controlling carbohydrate metabolism so that normal levels of sugar can be maintained in the blood.
So, eat two tablespoons of raw watermelon seeds after your breakfast, and also after you eat your lunch and dinner. Alternatively, use the seeds to bake a watermelon seedcake and eat one ounce of the cake every day.
Try To Get A Lot Of Vitamin D
A study published by the US National Center for Biotechnological Information of the National Institutes of Health suggests that people who consume enough vitamin D have reduced risk of developing type 1 diabetes. Other studies have shown that Vitamin D helps to maintain normal levels of glucose in the blood.
Therefore, eat a lot of vitamin D rich foods, such as cod liver oil, halibut liver oil, and egg yolk. Furthermore, if you live in a country where the sun shines frequently, try to spend at least one hour a day in the sun because Vitamin D is synthesized in the skin when the skin is exposed to sunlight.
Exercise Every Day
Exercising increases the sensitivity of the cells of the body to insulin. Consequently, excess sugar can move easily from the blood into the cells of the body so that they can be stored for use later. Additionally, when you are active every day, only a little amount of insulin is needed to keep the level of sugar in the blood under control. Here are some ways you can exercise or keep active to prevent diabetes:
• Swim for one hour every day.
• Jump a rope for 45 minutes every morning before you bathe.
• Run over a distance of two miles before you go to work.
• Do 50 push-ups every morning before you go to work.
• Try to do a 200-meter sprint in less than 20 seconds every day.
• Do boat rowing for 30 minutes on weekends.
• Dance to upbeat music for 30 minutes every day.
• Walk briskly for one hour every day.
• Climb up and down your stairs continuously for 30 minutes every day.
• Jog over a distance of 5 miles every day before you go to work.
• Ride a bicycle for 45 minutes every morning.
• Walk briskly to the restaurant where you will have your lunch during lunch break.
• Play soccer with your family or friends every evening.
Walk About After Sitting For Hours
A study has discovered that when a person gets up and walks after sitting for a long while, it helps to stabilize the levels of sugar in the blood, thereby helping to reduce one’s risk of developing diabetes.
So, after sitting behind your computer for one hour, get up, stretch your limbs for about 5 minutes, and then you can continue working. Or, after sitting for four hours studying, walk about and chat with friend for 10 minutes before you resume studying.
If you want to prevent diabetes naturally, drink a lot of water every day, get enough sleep every day, eat slowly, control your stress, eat fruits and vegetables every day, make sure you have enough vitamin D in your body, and exercise regularly.
How to Prevent Diabetes Naturally
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© 2018 Isaac Nunoofio