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How to prevent diabetes: Top 7 tips
Last reviewed: 23.04.2024
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Is it possible to reduce the risk of diabetes and prevent it? Experts say that it is possible, if some rules are observed. What kind? About this later in our article.
Muscle mass protects against diabetes
According to scientists from India, the more muscle mass a person has, the lower the risk of developing diabetes. A small amount of muscle mass is a risk factor that increases the threat of diabetes. This is due to the immunity of the body to insulin. Many doctors advise to lose weight to reduce risks, but Indian scientists believe that it is much more effective to develop and build muscle mass.
Complete sleep
Regular lack of sleep can increase the body's resistance to insulin. In particular, this is dangerous for people genetically predisposed to diabetes. Researchers from the University of Chicago found that the highest risk of getting diabetes was those people who slept less than six hours a day. So let the body rest for at least seven hours.
[More Fiber
High fiber foods are useful not only for the well-coordinated work of the gastrointestinal tract, but also coarse fibers interfere with the rapid absorption of glucose into the blood. When you want sweets, you better eat fruits rich in fiber, such as pears or raspberries. It would also be nice to add brown rice to the diet, which, according to scientists, reduces risks by 11 percent.
Recreation
When the body feels tired and overstrained, it releases stress hormones that increase blood glucose levels. Chronic stress and fatigue - one of the main factors affecting the development of diabetes.
Omega-3 fatty acids
Omega-3 fatty acids are contained in a fatty slave, for example, salmon and sardines. They contribute to an increase in insulin sensitivity. Eat foods with their content at least once a week.
Vitamin D
Vitamin of the sun plays an important role in the fight against diabetes. According to research, people with a sufficient level of vitamin D are less likely to develop diabetes mellitus type 2. Vitamin D is found in fatty fish and dairy products.
Add spices
Sweet spices, rich in nutrients and polyphenols, help insulin perform its work more effectively. Spices can be added to pastries or oatmeal.