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| How to Prevent Diabetes Mellitus |
There are three main types of diabetes:
- Type 1 diabetes: results from the body's failure to produce insulin, and presently requires the person to inject insulin. (Also referred to as insulin-dependent diabetes mellitus, IDDM for short, and juvenile diabetes.)
- Type 2 diabetes: results from insulin resistance, a condition in which cells fail to use insulin properly, sometimes combined with an absolute insulin deficiency. (Formerly referred to as non-insulin-dependent diabetes mellitus, NIDDM for short, and adult-onset diabetes.)
- Gestational diabetes: is when pregnant women, who have never had diabetes before, have a high blood glucose level during pregnancy. It may precede development of type 2 DM.
Other forms of diabetes mellitus include congenital diabetes, which is due to genetic defects of insulin secretion, cystic fibrosis-related diabetes, steroid diabetes induced by high doses of glucocorticoids, and several forms of monogenic diabetes.
This disease is absolutely dangerous, prevention is better than treat?
Well below are some tips to prevent diabetes :
1. Do more physical activity
Exercise can help increase your body's sensitivity to insulin, which helps keep blood sugar levels within normal range. According to a study conducted in men followed for 10 years, for every 500 kcal burned per week through exercise, there is a 6% reduction in relative risk for developing diabetes. The study also noted a greater benefit to men who are more obese.
2. Get plenty of fiber in the diet
Fiber diet not only reduces the risk of diabetes by improving blood sugar control but also lowers the risk of heart disease and maintain ideal weight by helping you feel full. Foods high in fiber include fruits, vegetables, grains, nuts and tubers. One high-fiber foods that are proven to control diabetes is rice bran or rice bran.
3. Eat nuts and seeds
Although it is not clear why, whole grains may reduce the risk of diabetes and help keep blood sugar levels. In a study of more than 83,000 women, consumption of peanuts (and peanut butter) seems to indicate some protective effect against the development of diabetes. Women who consumed more than five one-ounce servings of nuts per week reduce the risk of developing diabetes than women who do not eat nuts at all.
4. Lose weight
About 80% of diabetics are overweight and overweight. If you are overweight, diabetes prevention may depend on the weight loss. Every kg you lose weight can improve your health. In one study, adults who are overweight reduce their diabetes risk by 16 percent for every kilogram of weight lost. Also, those who lost some weight at least 5 to 10 percent of initial body weight and exercising regularly reduces the risk of diabetes almost 60 percent in three years.
5. Drink low-fat dairy products
Data regarding low-fat dairy products seems to vary, depending on whether you are obese or not. In obese people, the more low-fat milk consumed, the lower the risk of metabolic syndrome. Specifically, those who consume more than 35 servings of dairy products a week had a much lower risk than those who consumed less than 10 servings a week. Interestingly, this relationship is not so strong in people who are slim.
6. Reduce animal fat
In a study of more than 42,000 people, a diet high in red meat, processed meat, high fat dairy products, and candy, was associated with an increased risk of diabetes is almost twice that of those who eat a healthy diet. This was independent of body weight and other factors.
7. Reduce sugar consumption
Sugar consumption is not associated with the development of type 2 diabetes. However, after adjusting for body weight and other variables, it seems there is a relationship between drinking sugar-laden beverages and the development of type 2 diabetes. Women who drank one or more sugary drinks a day had nearly double the risk of developing diabetes than women who drank one or less per month.
8. Stop smoking
Smoking not only contributes to heart disease and cause lung cancer but is also associated with the development of diabetes. Smoking over 20 cigarettes a day can increase the risk of diabetes for more than three times that of nonsmokers. Exact reasons for this are not well understood. Likelihood of smoking directly lowers the body's ability to utilize insulin. In addition, there is also the relationship between smoking and body fat distribution. Smoking tends to encourage the body shape "apple" which is a risk factor for diabetes.
9. Avoid trans fats
Avoid consuming trans fats (hydrogenated vegetable oils) are widely used in processed and fast food. They have been shown to contribute to heart disease and may also lead to type-2 diabetes.
10. Get support
Get friends, family or group of people to assist you in preventing diabetes. They can support you in memempertahankan your new healthy lifestyle.
remember health is the most precious treasure, so keep your health as well as possible!
