Some Steps to Prevent Diabetes
howshealth.com
Diabetes mellitus is a disease that is often characterized by high blood sugar levels. Basically, this disease can be suffered by anyone and can cause deadly complications.
Although diabetes drugs have been widely available, but the drug only control blood sugar and can not cure the disease.
Therefore, prevention is better than cure. Here are some steps that can be done to prevent diabetes.
1. Controlling carbohydrate levels.
You should control the carbs that are in your body that will quickly be converted into sugar so that it can increase glucose levels. Therefore, carbohydrates such as sugar, syrup, honey or rice is limited to not exceed 10 percent of diabetes. Instead you can consume complex carbohydrates such as brown rice or pasta.
2. Increase your physical activity.
A study conducted in 2002 has shown that if the light for 30 minutes every day can reduce the risk of diabetes by 58 percent. Physical activity has a very strong effect to normalize blood sugar levels.
3. Increase protein and good fat content
Proteins that exist in the body not only enhances the body’s energy levels but also has a good effect for blood sugar. Consuming protein will provide advantages such as making you feel fuller for longer. Therefore it is strongly recommended you fill out your breakfast with protein, complex carbohydrates and good fats.
4. Balanced nutrition
Eating a balanced nutrition can be interpreted in a simple formula that is routinely done breakfast one hour after you wake up, to avoid an empty stomach is more than four hours to keep blood sugar levels are not too high, and eat protein and fiber every time you breakfast.
5. Control blood sugar.
If you have a family history of diabetes or who have a history of obesity, you should start checking blood sugar levels regularly. In a condition called prediabetes, which is blood sugar levels already exceeded the normal but not yet reached the limit of diagnosis of diabetes. This is if not handled properly can develop into diabetes within 5-10 years.
