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8 Intelligent Ways to Prevent Diabetes

Updated on April 28, 2018

How to Prevent Diabetes

How to prevent diabetes: move about often
How to prevent diabetes: move about often

Introduction

According to the Centers for Disease Control and Prevention (CDC), more and more Americans are developing diabetes. Furthermore, getting this disease raises your risk of developing other diseases, such as heart disease.

However, this disease can be prevented. How can you prevent diabetes? By adopting certain healthy lifestyles, some of which I am going to share with you in this article.

Ready to learn how you can avoid getting this disease? Then, let’s go!

Educate Yourself

Many people get diabetes just because they lack the knowledge about how to live their lives to prevent getting this disease. According to Medical experts, a lot of people think you get diabetes only when you eat a lot of sugar. Additionally, Diabetes UK warns that only about 9% of parents know the symptoms of Type 1 diabetes.

“Knowledge is power!” is a popular adage. When you are armed with knowledge about diabetes, you can adopt a lifestyle that will help you to avoid the things that cause diabetes.

So, regularly, visit a website such as this one or a webpage such as health.harvard.edu and educate yourself the things you must do in order to avoid getting this disease.

Check The Labeling Of Products Before Buying Them

According to a study conducted by the University for Minnesota, only 1 in 10 people take the pains to read the label on food products that they buy.

Therefore, remember to check the label of the food product you buy the next time you walk into the supermarket or shopping mall. Read it carefully and thoroughly so that you can know exactly the amount of calories in the food that you will be buying.

Reduce Your Consumption Of Sugary Foods

When your energy levels drop in the afternoon, it is always tempting to grab a sugary soft drink or a doughnut to help you boost your energy levels. However, eating foods such as these can cause your blood sugar levels to rise significantly.

Instead of eating foods rich in sugar, choose to eat foods rich in protein. According to a study conducted in the University of Cambridge in the United Kingdom, protein can give you enough energy which can sustain you throughout the rest of the day.

The study showed that foods such as egg white and grilled chicken stimulate cells in the brain which help one to keep alert, whilst sugar suppressed the activity of these cells.

So, the next time you feel your energy level is low when you are in the office, choose to eat brown rice with beans and broiled chicken thigh, or white rice with cabbage and a piece of rabbit meat, or sorghum with lettuce and sardines.

Eat Low- Fat Dairy Products

According to a study published in the Journal of Nutrition, women who consume dairy products which are low in fat have a lower risk of developing type 2 diabetes. According to the researchers who carried out this study, certain proteins in milk increase the secretion of insulin in the body.

Furthermore, interactions between certain vitamins in the body, such as Magnesium, Calcium, and Vitamin D, may also contribute to the lowering of the risk of developing diabetes.

Additionally, when you eat low-fat dairy products, you may not have the desire to eat the kinds of foods that increase your risk of getting diabetes, such as baked potatoes, pasta, muffins, bagels, potato chips, and French fries.

So, for your breakfast, you may choose to eat oats with slices of bread, a glass of milk, and slices of oranges or pawpaw, and Tigernuts or Brazilnuts so that you can feel satisfied. For your lunch, you may choose to eat your lunch with up to 4 tablespoons of cream or mayonnaise. And in the evening, you may eat your supper with up to four ounces of your favorite natural cheese. Avoid eating processed cheese.

Reduce Your White Rice Consumption

Do not eat too much white rice
Do not eat too much white rice

Reduce Your Consumption Of White Rice

According to a study conducted in Harvard, the greater the amount of white rice that you consume, the higher your risk of developing type 2 diabetes. This is because white rice has lower levels of fiber, magnesium, and vitamins, all of which help to control the level of sugar in the blood when they are consumed.

Additionally, white rice digests quickly in the body when it is consumed and that can case the level of sugar in the blood to rise significantly.

Therefore, instead of cooking white rice, try eating brown, unpolished rice, sorghum, or millet which are all rich in vitamins and fiber. Alternatively, cook your white rice together with foods which are rich in fiber, such as beans, peas, cabbage, lettuce, or spinach.

Protect Yourself From Plastics

According to a study published in the Journal Diabetes Care, people who have high levels of certain chemicals called phthalates in their blood have a higher risk of getting type 2 diabetes. These chemicals are found in a number of products, such as toys, perfumes, clothing, building materials, food packaging, building materials, personal care products, cosmetics and vinyl products.

But how can you protect yourself from these chemicals given the fact that they are found in so many products?

  • Avoid buying plastic products that contain PVC because PVC contains these chemicals.
  • Buy beauty products that are free of this chemical.
  • Avoid buying beauty products that contain fragrances.
  • The air inside a house normally has higher levels of the phthalates than the air outside a home. So, make sure your home is well ventilated.
  • Let your children play with toys made from natural products, such as dolls made from cotton or soccer balls made from natural leather.

Dance

Dancing is good exercise which will help you
Dancing is good exercise which will help you

Do Cardiovascular And Strength Workouts

According to research conducted by the Alberta Heritage Foundation for Medical Research in Canada, people who do aerobic exercises regularly in addition to strength training exercises lose more fat and are more likely to experience a significant drop in their blood sugar levels than people who do only one of these exercises.

So, here are a few exercises you can do to help prevent diabetes:

  • Walk vigorously, continuously for about 30 minutes every morning.
  • Ride a bicycle vigorously for about 45 minutes every weekend.
  • Dance to hot tunes for about 30 minutes in your room whenever you are not occupied.
  • Every day, run at a fast pace for about 15 minutes, return to a more normal pace for about seven minutes, the run quickly again for about five minutes.

An Exercise with Dumbbells

In addition to these exercises, do these exercises too:

  1. Lie on a low bench or table with a 10-pound dumbbell in each hand, feet flat on the floor.
  2. Bend your elbows so that the weights will rest against your chest.
  3. Raise one dumbbell over your body as you breathe in at the same time.
  4. As you breathe out, return the dumbbell to the starting position.
  5. Repeat the exercise with the other arm.
  6. Repeat 10 times.

Variations Of This Same Exercise

There are several variations of this exercise which you can also try:

  1. Raise both dumbbells at the same time.
  2. Raise one dumbbell up, and extend the other dumbbell laterally. Then, return both arms to the starting position and continue the exercise by alternating with the arms.
  3. Extend both dumbbells laterally simultaneously.

Walk About

Get up and walk about after you sit for a while
Get up and walk about after you sit for a while

After Sitting For Some Time, Get Up And Walk

A study conducted at the Medical Center of Maastricht University in the Netherlands suggests that when one breaks long periods of sitting and walks about, it helps to control the levels of sugar in the blood as well as improves insulin sensitivity, which is also essential for the control of blood sugar levels in the body.

So, when you sit at your desk in the office for some time, get up and walk around for a few minutes, and speak to a coworker. Additionally, instead of sending someone to get that file which you need to work on, choose to go for it yourself.

If your job involves sitting for long hours, for example if you are writer who works for himself, get up and walk about the house for about ten minutes after sitting for a while, and then come back and continue working, and keep repeating this throughout the day.

Conclusion

If you want to prevent diabetes, educate yourself about diabetes, check the amount of calories in foods before buying them, reduce your consumption of sugary foods, and eat low-fat dairy products.

Furthermore, reduce your consumption of white rice or eat the white rice with foods that contain a lot of fiber and vitamins, avoid plastics, do cardiovascular exercises together with strength training exercises, and remember to get up and walk around for some time after you sit for a while.

How to Prevent Diabetes

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© 2017 Isaac Nunoofio

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