Diabetes is a growing concern, as the number of people diagnosed with the condition is on the increase. An estimate made by the world health organization suggested that over 347 million people worldwide have diabetes, and 3 million on these people lived in the UK. The disease itself affects blood sugar levels, cholesterol and high blood pressure in which all contribute to raising the risk of a stroke. Along with several complications; diabetes has several long term damage affects on our bodies, the long term damage that is gained from this is referred to as “diabetic complications”, although the diabetes affects our whole bodies it can also do damage in certain areas more than others. There are many ways however to prevent getting the disease, as it has been proven that taking part in as little as just half an hour’s exercise daily may prevent you getting diabetes a recent study has suggested.
The research that took place at Harvard University found that the chance of developing type 2 diabetes was decreased by 30 to 40 percent when a person took part in a mere three and a half hours of exercise a week. Whereas taking part in just 1 hours worth of exercise every seven days cuts the chances of you developing the disease by 13 percent. A study that took place on 100,000 women revealed that those who took place in doing muscle strengthening exercises also significantly fought of the condition.
As well as taking part in relevant exercise watching what we eat also contributes greatly, avoiding foods which contain a high salt, sugar and fat count definitely contributes to staying healthy and avoiding this disease. Below are some tips on how to keep yourself healthy and what are good ways to ensure you never come across the disease.
Here are some tips how to prevent diabetes:
Lose extra weight—and keep it off. While you don’t have to be overweight to develop diabetes, being overweight or obese increases your risk. But you don’t have to go on a major diet in order to avoid diabetes. Even losing five percent of your body weight can reduce your risk significantly.
Even losing five percent of your body weight can reduce your risk significantly.
Get moving. Couch potatoes are more likely to gain weight and develop high blood sugar. So skip the sofa and take your show on the road. And forget about that “no pain, no gain” mantra: Simply walking for 150 minutes per week can help cut your risk of developing diabetes by more than half.
When in doubt, make the healthier choice. Go for baked or grilled foods, not fried, and load your plate with dark, leafy greens instead of starchy sides. Keep in mind that even healthy foods—like lean meats, fish, veggies and fruits—can cause weight gain if eaten in excess, so make sure that you keep the portion sizes in check.
Bulk up on fiber. Whole grains and fiber are essential to a healthy diet, whether you’re at risk for diabetes or not. But skipping refined carbs like white rice, white bread and regular pasta in favor of whole grain products like brown rice and whole wheat pasta can help lower the risk of diabetes by slowing down the release of these sugars into the bloodstream. That helps keep the blood sugar level at a more even keel.
Skip the saturated fats. Butter, mayo and other products may taste good, but they don’t do your body any good—and can increase the risk of developing heart disease, in addition to diabetes. Switch over to the more heart-healthy olive and nut oils to get your fat.
Track your carbs. Sugars, starches and fiber won’t cause diabetes, but they do raise your blood sugar level. To really help you see what you’re eating, keep track of your carb eating, paying close attention not only to how many carbs you eat, but what types they are. (For instance, a few slices of whole wheat bread would be a better choice than a big slice of chocolate cake.) Ask your doctor for advice on your carb limits, and how to ensure you’re eating the healthiest diet possible.”)
“Reference was taken from notme.com”
Written By: Kelly Walker