5 Ways To Prevent Diabetes
Diabetes can cause a variety of unpleasant symptoms, such as a sugar headache, excessive thirst and frequent urination. It can also cause serious complications, such as heart disease and blindness. Fortunately, there are things that you can do to avoid diabetes.
Get Regular Exercise
Regular exercise is one of the keys to preventing diabetes. It not only lowers blood sugar, but it increases the body's sensitivity to insulin. The body has to use glucose as energy during physical activity.
There was a study done that two groups of pre-diabetic patients. One group took metformin while the other group exercised for 150 minutes per week. Metformin is a medication that is used to lower blood sugar in both diabetic and pre-diabetic patients. The results of the study showed that the subjects who exercised were able to lower their blood sugar more than the subjects who took the metformin.
Regular exercise not only lowers blood sugar, but it also lowers blood pressure. People who are pre-diabetic or diabetic are more likely to develop high blood sugar.
There is no reason to feel guilty about having a cup of coffee in the morning. In fact, it can reduce your risk of diabetes. There was a study done that involved 126,000 subjects. Interestingly, the study showed that the subjects who had six or more cups of coffee per day were able to reduce their risk of diabetes by 29 to 54 percent. People who only drank four or five cups of coffee per day were able to reduce their risk of diabetes by 29 percent.
It is important to note that decaf coffee does not seem to have an effect on diabetes risk. Researchers believe that caffeine helps protect against diabetes by boosting metabolism. Coffee also has antioxidants that make it easier for the body to absorb sugar.
Keep in mind that the subjects in the study drank eight-ounce cups of coffee. The coffee cups at many restaurants, such as Starbucks and Dunkins Donuts, are twice the size of an eight-ounce cup of coffee.
Use Spices to Flavor Your Food
Spices not only help your food taste great, but they can also decrease your risk of diabetes. Cinnamon is one of the healthiest spices that you can use. It has substances in it that can improve glucose tolerance. It can also prevent the blood vessels from being damaged by high blood sugar.
Turmeric is another spice that is great for preventing diabetes. It helps reduce inflammation, which can lead to diabetes as well as many other chronic illnesses. It can also protect the circulatory system.
Eat More Vegetables
You should increase your consumption of vegetables and decrease your consumption of red meat. A study showed that women who ate red meat five or more times per week were 29 percent more likely to develop diabetes. Women who ate bacon and processed meat were 43 percent more likely to develop diabetes.
Researchers believe that the additives in red meat and processed meat can increase the risk of diabetes. On the other hand, increasing your intake of vegetables can decrease your risk of diabetes. Most vegetables are high in fiber, which helps lower blood sugar.
Keep Your Stress Level in Check
Chronic stress can increase your blood sugar. Stress ignites the fight or flight response. As a result of this, the body releases extra glucose. There are many ways that you can unwind after a long day. Meditating, taking a walk and doing yoga are some of the ways that you can lower your stress level.
Make sure that you designate one day out of the week for relaxation. Try to avoid working and running errands on this day.