10 Tips Avoid Diabetes
Diabetes mellitus is a chronic disease characterized by abnormal glucose metabolism, which is caused by insufficient insulin produced by the pancreas or poor insulin function (insulin resistance). It can not be treated radically. Therefore, it is important to know how to control diabetes. The following are 10 tips to help you avoid diabetes.
1. Eat more gluten foods
Gluten is often found in cereal crops. Researchers at Harvard University in the United States followed more than 200,000 participants. A total of 16,000 people developed type 2 diabetes during the follow-up period. An analysis of the results show people who ate more gluten were 80 percent less likely to develop type 2 diabetes than those who ate less gluten.
2. Limit the intake of carbohydrates
A study by nutrition researchers at the university of Alabama at Birmingham, published in the journal of the American medical association, shows that reducing carbohydrate intake in the diet can prevent or even reverse diabetes.
3. Eat a high quality vegetarian diet
Researchers at Harvard University's Chen Cengxi School of Public Health in the United States found that eating a high-quality vegetarian diet (such as whole grains, fruits, vegetables, nuts and soy products) can significantly reduce the risk of type 2 diabetes. The findings, published in the journal Public Library of Science ONE, also suggest that a moderate diet of fruits and vegetables can also help prevent type 2 diabetes.
4. Eat at home
Researchers at the Harvard School of Public Health in the United States found that eating at home helped reduce the risk of type 2 diabetes after following more than 100,000 participants for 36 years. Those who ate both meals daily (11 to 14 times a week) had a 13 percent lower risk of developing type 2 diabetes than those who ate lunch or dinner at home less than six times a week.
5. Cooking options include steaming, boiling and stewing.
A study shows that obese people with insulin resistance should avoid the intake of advanced glycation end products(AGE) . This can improve insulin sensitivity.
6. Drink coffee
Researchers at Aarhus University Denmark found that coffee contains two active substances, coffee-alcohol and coffee-acid.When blood sugar rises, the two substances cause an increase in insulin production and increase the amount of glucose in muscle cells, similar to what is now prescribed to treat diabetes. That means coffee may be good for your blood sugar, but be careful not to add extra sugar and milk.
7. Lose weight as soon as possible
Researchers at St George's College, University of London, found that obese young people who lose weight before they reach middle age can largely avoid health risks.
8. High-intensity interval training
Researchers at the University of Queensland's School of Sports and Nutrition Sciences in Australia asked participants to do high-intensity interval exercise for 24 weeks and found that this type of exercise can improve the body’s insensitivity to insulin, improve the fitness and reduces the risk of diabetes and cardiovascular disease.
9. Balance the intestinal flora
Researchers from the university of Copenhagen, Denmark, examined the concentrations of more than 1,200 metabolites in 277 people without diabetes and 75 people with type 2 diabetes and analyzed the DNA of hundreds of bacteria in the human intestinal tract. The analysis showed that an imbalance of certain gut bacteria can lead to increased insulin resistance, which increases the risk of developing conditions such as type 2 diabetes.
10. Keep your heart rate low
A study found that participants with a fast heart rate were found to have an increased risk of developing diabetes, pre-diabetes and a transition from pre-diabetes to diabetes.
Paying more attention to the above tips can help you avoid diabetes. If you have any question, you can leave a message below or consult our online doctor directly. We will reply you as soon as possible.
***Please seek professional medical advise for the diagnosis or treatment of any ailment, disease or medical condition. This article is not intended to be a substitute for the advice of a licensed medical professional.***