Stay away from diabetes, 5 good tips to know

Stay away from diabetes, 5 good tips to know!

Not difficult to do, the following 5 simple diabetes prevention tips will help you maintain your health as well as solve all your diabetes worries.

Nearly 14% of Americans are diagnosed with prediabetes, a condition in which blood sugar levels are elevated and likely to develop diabetes over the next 5–10 years. However, up to 64% of people with diabetes do not know they have it. This rate in developed countries is 20-30%.

You can reverse your pre-diabetes and ease your diabetes worries with these simple tips:

1. Start the meal with a salad of vinegar and oil

Tips to prevent diabetes with food

Research by experts at Arizona State University (USA) shows that people with type 2 diabetes or pre-diabetes have lower blood sugar levels if they consume about 2 teaspoons of vinegar right before a high-fat meal. sugar. Vinegar contains acetic acid, which inactivates some starch-digesting enzymes, slowing down the digestion of carbohydrates. In fact, the effects of vinegar may be similar to that of the blood sugar-lowering drug acarbose (Precose).

Instead of starting immediately with the main course, you can “start” the meal with a salad with 2-3 tablespoons of vinegar, 2 tablespoons of flaxseed oil, 1 teaspoon of minced garlic, 1/4 teaspoon of honey, 3 spoon of yogurt, salt and black pepper.

2. Diabetes Tip: Walk Whenever You Can

Tips to prevent diabetes by walking

Regular exercise for about 4 hours a week, or 35 minutes a day, can reduce the risk of diabetes. That is the result of research by Finnish experts. However, this is not the only study to show a link between diabetes and exercise.

The Nurses' Health Study, a well-known organization that researches risk factors for chronic diseases in women, found that women who were active and sweated more than once a week had a higher risk of developing chronic diseases. 30% lower risk of diabetes.

Other studies also show that exercise helps your body use the hormone insulin more efficiently by increasing the number of insulin receptors on your cells. Insulin helps blood sugar move into cells where energy and nutrition are needed.

3. Prioritize foods that can lower blood sugar

types of bread

Not only controlling blood sugar effectively, did you know a diet fortified with whole grains can also help reduce the rate of breast cancer, high blood pressure and stroke effectively.

When buying whole grains, you should prioritize those with a high fiber content and a glycemic index lower than 55, providing at least 5g of fiber per serving. You should also look closely at the nutrition facts on product labels. Avoid refined grains. These may be fortified with added sugar, fat, and bad cholesterol.

In addition, instead of eating unhealthy snacks such as chips, candy, cakes, etc., you should eat green vegetables, fruits or nuts. Nutritional supplements specifically designed for diabetics like Glucerna are also an option you should consider.

Glucerna, with its slow-release carbohydrate, chromium picolinate, and low glycemic index, is clinically proven to help control blood sugar and provide a balanced nutritional supplement for people with diabetes. Glucerna meets the American Diabetes Association (ADA) and European (EASD) recommendations for appropriate nutrition for people with diabetes.

The clinical study demonstrated that the Glucerna group had a corrected postprandial glycemic peak of only 36% compared with the control group.

Use Glucerna as part of a calorie-controlled diet to avoid weight gain if you have a healthy BMI or to lose weight if you are overweight or obese.

4. Diabetes tips: Get enough sleep

Getting enough sleep is a diabetes prevention tip

A Yale University study of 1,709 men found that those who usually slept less than 6 hours a day had twice the risk of diabetes compared with those who got enough sleep. People who sleep too much, more than 8 hours / day also have a 3 times increased risk of diabetes.

According to experts, the reason is that your nervous system will always be on high alert if you sleep too little or too much. This will interfere with the action of the hormones responsible for blood sugar regulation. Another Columbia University study also found that sleeping less than 5 hours a day also doubled the risk of high blood pressure. To have a good sleep, avoid drinking tea or coffee in the evening, do not nap for too long, eat full or exercise near bedtime.

5. Stay away from red meat

Tips to prevent diabetes with beef

Research published in the American Journal of Medicine in 2013 showed a relationship between a diet high in red meat and diabetes. Another study of 37,000 women in Brigham and Women's Hospital also found that women who ate red meat at least 5 times a week had a 29% higher risk of developing type 2 diabetes compared with women who ate red meat at least 5 times a week. who eat less than once a week. This risk even increased to 43% in people who ate bacon and hot dogs at least 5 times a week compared with people who ate it less than once a week.

You should also stay away from fast food if you don't want to have diabetes-related problems. That's what University of Minnesota scientists discovered after studying 3,000 people aged 18 to 30 for 15 years. All of the people in the study started with a normal body mass index (BMI). However, after only 2 weeks of eating fast food twice a week, the weight increased by at least 5kg. At the same time, insulin resistance levels in the body also doubled compared to those who only ate fast food once a week.

Even if your weight stays the same, eating a lot of fast food with unhealthy fats and refined carbohydrates can increase your risk of diabetes, experts say.

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