Sunday, November 27, 2011

Tips for dealing with diabetes

Diabetes is increasingly common in modern life. However, with measures to maintain a healthy lifestyle, you can completely avoid the risk of it.

1. Weight management
Obesity is one of the highest risk factors for type 2 diabetes. So you should try to maintain a healthy weight. It is estimated that every 20% increase in excess weight healthy, the risk of developing diabetes will double. Experts say 5% weight reduction will help prevent the risk of diabetes better. Therefore, you should try to maintain body weight at a healthy level and stable.

2. Regular exercise
Sedentary lifestyle increases the risk of diabetes. Being active helps the body use the hormone insulin enhancing effective performance. Furthermore, regular exercise will help you lose weight, reduce the risk of developing diabetes.

3. Exercise
A study in Finland found that those who exercise about 35 minutes per day at risk of developing diabetes less than 80% compared with no exercise. This is because exercise enhances insulin consumption in the cells and helps move blood sugar into cells. According to another study of women exercise more than once a week reduces the risk of diabetes to 30%.

4. Eat less carbohydrate
People with diabetes, which is limited only to eat more carbohydrates. The researchers showed that high in carbohydrates increases the risk of developing diabetes. To prevent development of diabetes, you should control the amount of carbohydrate foods in a reasonable manner.

5. Limit fast food
Fast food containing refined starches, sugar, salt and fat. In a study conducted by scientists Minnesota (USA), 3000 persons of normal weight, in the age group from 18 to 30 have been closely monitored. People who eat fast food more than twice a week had twice the rate of development of insulin resistance and increased 4.5 kg more weight than those who ate fast food less than once a week. Therefore, instead of fast food, you should choose nuts or fruits for food cravings.
6. Eat more fiber
Should enrich your diet with foods rich in fiber. Avoid or reduce foods with refined starches. High fiber and whole grain products help reduce the risk of developing type 2 diabetes. Vegetable foods that should be present on the menu daily diet of your family.

7. Avoid red meat and processed meat
Red meat such as beef contain high cholesterol can put you at risk of developing diabetes is higher. Therefore, should not be abused red meat. One study said that women who ate red meat every day are at risk to develop diabetes than 29% higher than women who ate less than once a week. Similarly, eating processed foods like hotdog increase your risk of diabetes to 43%.

8. Use cinnamon powder
Researchers believe that compounds in cinnamon may activate the enzyme stimulates insulin absorption. Cinnamon also helps reduce cholesterol, triglyceride and fatty substances present in the blood, thereby reducing the risk of developing diabetes.

9. Coffee

Drink about 4 to 5 cups of coffee actually reduces the risk of diabetes to 29%.Researchers at Harvard say that number after studying 126,210 women who drink coffee. The scientists believe that caffeine may help speed up metabolism. In addition, coffee contains antioxidants, potassium and magnesium help the absorption of the cell lines.

10. Avoid stress
Stress can increase blood sugar levels because it increases the heart rate and respiration rate of the body. Therefore, you should relax all day in all activities in which you participate. You can apply some stress management techniques like yoga or meditation to start the day. Take a deep breath whenever you start seeing stress. When this becomes a habit, you can prevent the occurrence of diabetes.
All persons over 45, young people have a family history of diabetes should check blood sugar every two years one time. This way, you can make a positive preventive measures, if any risk of prediabetes.

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