If you are over 45 years old, or younger, but at high risk for diabetes-for example, because one or both of your parents have diabetes or your weight above the normal-beware! Diabetes is always stalking you. Increasingly, more and more people of Indonesia who suffer type 2 diabetes (diabetes that starts in adulthood). According to estimates by the World Health Organization (WHO), the number of people with type-2 diabetes in Indonesia 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 is an element of impaired insulin secretion of pancreatic beta cells, the main flaw is the inability of the body to respond to insulin properly. The pancreas has to work harder to produce more insulin, but the body tissues did not respond and is not sensitive to insulin. At this point, diabetes occurs in which blood sugar levels rise above normal. Blood sugar levels are constantly high in the end will lead to many health complications serious.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. Doing some simple changes in your lifestyle can help you prevent and control diabetes.
Type-2 diabetes is associated with a condition known as insulin resistance. Although there is an element of impaired insulin secretion of pancreatic beta cells, the main flaw is the inability of the body to respond to insulin properly. The pancreas has to work harder to produce more insulin, but the body tissues did not respond and is not sensitive to insulin. At this point, diabetes occurs in which blood sugar levels rise above normal. Blood sugar levels are constantly high in the end will lead to many health complications serious.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. Doing some simple changes in your lifestyle can help you prevent and control diabetes.
Consider the following 10 tips for diabetes prevention:
1. Do more physical activity
There are many benefits of exercising regularly. Exercise can help improve your body's sensitivity to insulin, which helps maintain blood sugar levels within a normal range. According to a study conducted on men who were followed for 10 years, for every 500 kcal burned per week through exercise, there is a 6% decrease in relative risk for developing diabetes. The study also noted a greater benefit to men who are more obese.
By increasing exercise, the body use insulin more efficiently until 70 hours after the workout. So, exercising 3-4 times a week will be beneficial to most people. Research shows that both aerobic exercise and resistance training can help control diabetes, but the greatest benefit comes from a 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.
By increasing exercise, the body use insulin more efficiently until 70 hours after the workout. So, exercising 3-4 times a week will be beneficial to most people. Research shows that both aerobic exercise and resistance training can help control diabetes, but the greatest benefit comes from a 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 maintaining a healthy weight by helping you feel full. Foods high in fiber include fruits, vegetables, whole grains, legumes and tubers. One high-fiber foods that are proven to control diabetes is rice bran or bran.
3. Eat nuts and seeds
Although it is not clear why, whole grains may 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 indicate some protective effect against the development of diabetes. Women who ate more than five servings of one ounce of nuts per week lowered the risk of developing diabetes than women who do not eat nuts at all.
4. Drink low-fat dairy products
4. Drink low-fat dairy products
Data on low-fat dairy products seem to vary, depending on whether you are fat or not. In obese people, the more low-fat milk consumed, the lower the risk of metabolic syndrome. In particular, those who ate more than 35 servings of dairy products is a week have a much lower risk than those who consumed less than 10 servings a week. Interestingly, the relationship is not so strong in people who lean.
5. Lose weight
Approximately 80% of diabetics are overweight and
overweight. If you're overweight, diabetes prevention may hinge on
weight loss. Each kg of your weight loss can improve your health. In one
study, overweight adults reduce their risk of diabetes by 16 percent
for every kilogram of body weight lost. Also, those who have 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.
6. Reduce consumption of sugar
6. Reduce consumption of sugar
Sugar consumption was not associated with development of type 2 diabetes. However, after adjusting for body weight and other variables, it seems that there is a correlation between drinking sugar-laden beverages and the development of type 2 diabetes. Women who always drank one or more sugary drinks a day had nearly twice the risk of developing diabetes than women who only occasionally or not drinking sugary drinks.
7. 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 almost two
times that of those who eat a healthy diet. It is independent of body
weight and other factors.
8. Avoid trans fat
Avoid eating trans fats (hydrogenated vegetable oils) are widely used in processed products and fast food. The oil is contributing to an increased risk of heart disease and type-2 diabetes.
9. Get support
Get your friends, family or a group that helps
you in preventing diabetes. They can support you in maintaining your
new healthy lifestyle.
10. Stop smoking
By: Dr.Salma
