Diabetes is an epidemic. There is no doubt. A bigger problem is that it is getting younger and younger – even among people in their twenties, people are affected. Every year, November 14 is celebrated as World Diabetes Day, so it is a good time to learn how to prevent it. In fact, this disease is not curable (only curable), so prevention is definitely a better way to follow. Follow these 9 ways to avoid it:
Maintain a healthy weight. Losing excessive weight and maintaining a healthy weight helps insulin work better in your body, which can stabilize blood sugar and reduce the risk of pre-diabetes (diabetes). In fact, even if you lose 5-6 kg, the risk is greatly reduced.
There are 3 main meals, and there are 2 snacks between them. Keep your portions small. Convenient tip for partial control: Cereals and proteins – palm size (e.g. 1 medium egg, 2 cakes). Fill the rest of the plate with vegetables and green leaf salad.
Swap half of the white refined cereals into whole grains, which provide complex carbohydrates and are also gold mines for nutrients and fiber. Try whole wheat, Dalia, Jowar, Ragi, Bajra, unworn rice, amaranth. These break down more slowly to release glucose in the blood, and the presence of additional fibers also slows down glucose absorption.
Keep a tight lid on sugar intake, table sugar and hidden sugar in secret foods. Learn to read the labels carefully and deliberately try to reduce sweets. Excess sugar indirectly leads to an increased risk of diabetes, so it is best to keep it as much as possible.
Choose oil carefully. Swap your Dalda and butter for olive and vegetable oils (mix with wise oils, changing from time to time to take advantage of all its benefits) and get a stable, balanced supply of good mono unsaturated (MUFA) and polysaturated (PUFA) fats.
Pay close attention to your numbers and control them consciously. Committed to lower blood pressure and LDL (“bad”) cholesterol and promote HDL (“good”) cholesterol. Eating carefully and exercising regularly can help.
Be consciously try to lower stress levels. Stress is the main cause of many men’s current illnesses, including diabetes. Therefore, learn to relax for a while every day. Let me have some time where you can listen to music, meditate or read. Yoga, meditation and Tai Chi classes are also helpful.
Exercise at least 30 minutes at least three times a week; even if done in three 10-minute bursts, it helps. Gardening, walking dogs, doing housework around the house – Nothing on the sofa can benefit your body by stimulating your heart rate and circulation.
Try to stay happy. A positive, relaxed attitude can help a lot in keeping diabetes far away.
