Diabetes: save you away here are some tips.
There are many healthy habits that can contribute significantly to the prevention of diabetes, and the most prominent of these healthy habits are the following:
Working with some daily healthy habits may help prevent diabetes, which may cause serious health complications such as damage to the nerves, kidneys, and heart, and for this reason, prevention is better than treatment, so what are these healthy habits that are recommended to be included in our daily lives to prevent diabetes?
There are many healthy habits that can contribute significantly to the prevention of diabetes, and the most prominent of these healthy habits are the following:
Doing regular exercise a healthy habits
In fact, committing to physical activity helps lower blood sugar levels. In addition to increasing the body’s sensitivity to insulin, which reflects positively on the level of sugar in the body. Regular exercise can take several forms, as follows:
Do resistance exercises at least 2-3 times a week, such as weight lifting, gymnastics and yoga, as resistance exercises. It raises the strength of the body, increases its balance, and increases human activity.
Aerobic exercise, such as swimming, brisk walking, or jogging, for at least 150 minutes per week.
Separating periods of inactivity, when sitting for long hours in front of a computer, for example, a person walks or stands for a few minutes from time to time, or does a light activity every 30 minutes.
Commit to eating a healthy diet as healthy habits
The human body needs a healthy and comprehensive system for all nutrients such as fiber, vitamins, minerals, and lean proteins in foods. In fact, the human body needs about 2000 calories per day to maintain weight, noting that this number may vary from person to person.
This means that a person must include healthy foods in his diet and be aware of the types of foods he consumes, and whether they are of good nutritional value or not.
And it reduces foods with high calories rich in sugars and low in nutritional value, such as soft drinks, cakes, ice cream, and energy drinks, as an unhealthy diet increases the risk of obesity and type 2 diabetes.
According to a study published in The Journal of Nutrition in 2019, not eating breakfast increases the risk of developing diabetes, as this makes a person more likely to eat fatty meals during the day as a result of feeling hungry.
In addition the person consumes many snacks during the day because he believes that he did not eat breakfast. Thus, he is entitled to more snacks.
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Excess weight loss
Obesity and excess weight increases the risk of diabetes, so weight loss is 5% to 7%. of total body weight significantly reduces the risk of developing diabetes.
If a person weighs 90 kilograms, for example, he should lose about 4.5 kilograms to 6.5 kilograms. of weight to reduce the risk of diabetes.
Drink more water as healthy habits
The body needs to get enough water, which helps to avoid sugary drinks. And those that contain preservatives and other substances may be harmful.
In fact, he found a relationship between excessive drinking of diabetic beverages, such as soda, for example, and an increased risk of developing diabetes. It was also found that excessive drinking of water contributes to controlling blood sugar levels within their normal levels more and increasing insulin response.
Quit Smoking
It was found that smokers were more likely to develop diabetes compared to others, noting that the more the smoker. The more you smoke, the greater the chance of developing diabetes.
Avoid stress and anxiety
In fact, stress and anxiety may increase the possibility of high blood sugar, and therefore some strategies that help reduce anxiety levels can be practiced, such as practicing relaxation exercises, meditation, and talking to a friend or close person.
Reasons to see a doctor
As recommended by the American Diabetes Association, some people should see a doctor and get routine check-ups. With diagnostic tests for type 2 diabetes, these people include:
- People aged 45 or over.
- Pregnant women with gestational diabetes.
- Children who are overweight or obese and have a family history of type 2 diabetes.
- People under the age of 45 who are overweight or obese. And they have one or more risk factors associated with diabetes.
- People diagnosed with diabetes.
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