Diabetes can be a difficult ailment to deal with. However, with proper control, its symptoms can be prevented from surfacing. Here are some steps, to keep you from contracting diabetes.
Weight Management: One should Take control of his weight is the first step in warding off chances of developing diabetes. A controlled weight not only helps to keep blood-sugar levels in check, but also maintains overall well-being.
Exercise: Proper exercise is the key element in maintaining optimum health. Regular exercise will have a check on this ailment. Studies have shown that exercise improves the blood flow and clears sugar levels in the blood. This results in higher metabolism and lower risks of diabetes.
Avoid Trans-Fats: Trans-fats lower the body’s capability to absorb protein, withholding insulin secretion in the body. This marks an increase in the blood-sugar levels. Avoiding trans-fat containing processed foods will help keep risks of diabetes, at bay.
Avoid Sugar: Moderate consumption of sugar will keep blood-sugar levels in check. However, rampant consumption of unnaturally sweetened processed foods will inhibit insulin production and result in the onset of diabetes. Thus, avoiding sugar wholly will be the best approach in the prevention of diabetes.
Eat Vegetables: Fresh vegetables are rich sources of iron, zinc, potassium, calcium and other essential nutrients. These nutrients restore the balance and aid in overall cardiovascular and nervous health. This prompts the body to assimilate proteins and produce insulin in an optimum level.
Coffee: Although caffeine has been known to increase chances of cardiovascular ailments, a moderate consumption tends to curb the increase of blood sugar levels. Caffeine has been known to suppress hunger pangs, which in the long run can curb an unruly sweet-tooth syndrome, from loading up the body with unnecessary calories.
Eat Small but Frequent Meals: High metabolic rates are highly conducive in maintaining blood-sugar levels and nothing keeps metabolism more fired up than consuming small portions, frequently. Studies have shown that frequent meals result in greater absorption of nutrients and lesser deposition of fat. Without fat deposition, the insulin secretion is normalized.
Cardiovascular Health: With an onset of diabetes, cardiovascular health is the first aspect to be affected. Without proper care, diabetic patients develop heart ailments within a short span of time. In order to keep their diabetes in check, they need to monitor their cholesterol levels closely. Through proper medication, diet and rigorous exercise, one can keep their heart healthy.
Avoid Red Meat: When consumed in excess, the polyphenols in red meat tend to raise blood cholesterol levels. Red meats, due to their complicated protein structures are digested much slowly. Thus, consuming red meat tends to bring down the metabolic rate and hinder insulin secretion.
Cinnamon Powder: Powdered cinnamon, apart from spicing up your foods, has the ability to lower blood sugar levels, as well. Take a pinch of cinnamon with warm water every day and kiss diabetes goodbye.
Stress Management: Oxytocin and serotonin are responsible for keeping the nerves functioning on optimum levels. The release of adrenaline under great stress, on the other hand, tends to disrupt insulin secretions. Doing away with stress is, therefore, the most potent way of minimizing the harmful effects of high-blood sugar.
High Protein Diet: A diet high in protein is extremely conducive in maintaining energy levels in the body, since people with risks of diabetes are recommended to stay off diets with complex carbohydrates and high fat content. Not only does it aid in normalizing the wear-and-tear of the body, but also maintains a high metabolic rate.
Avoid Fast Foods: When it comes to epitomizing bad health, fast foods grace the very top of the pyramid. Not only are they replete in excessive salt, processed sugars and complex carbohydrates but are also steeped in unhealthy oils containing trans-fats. In order to maintain healthy blood-sugar levels, cutting down on fast-foods is a must!
Regular Blood-Sugar Checks: Keeping tab on your blood sugar levels is an excellent way to monitor your chances of contracting diabetes. Buy a blood-glucose monitor to be more hands-on in the testing process. These devices require a small sample of blood to determine if your sugar levels are within control or not. An ailment like diabetes requires constant check-up. Careful diagnosis keeps blood-sugar within the optimum levels. Since monthly check-ups and blood tests will determine the appropriate dosage to cure one of diabetes, setting up regular consultations with your doctor will be the best option to resort to.
Sleep Well: A good night’s sleep is as essential for proper health, as food or exercise. Studies have shown that adults sleeping for 7-8 hours every night have experienced lesser chances of contracting diabetes in the long run, than those who sleep for fewer hours. The science behind it claims that sleep calms the brain and facilitates the normal hormone secretion. Lack of sleep upsets the normal hormonal balance.
Avoid Salt: Moderate salt intake is the key factor in controlling diabetes. Salt is responsible for tempering the osmotic balance of the body, which when upset, tends to give rise to various hormonal anomalies. Its ability to hinder insulin production tends to aggravate risks of Type-2 diabetes.
Take Care of Bruises: In diabetes, the immune system of the body is rendered weak, which means that minor injuries don’t tend to heal easily. Thus, unexplained cuts and bruises are primary physical signs of high blood-sugar levels.
Drink Water: Water tends to mobilize the high sugar content in blood and thereby helps in preventing aggravation. Drinking 2.5 litres of water, on a daily basis, will not only regulate physical functions but will also lower chances of cardiovascular and diabetic ailments.
Lean Meat: Lean meats are great substitutes for non-vegetarians under diabetes risk. The high protein content is essential to sustain physical well-being, since fats and high-carbohydrate diets are out of the question.
More Calcium: Consuming optimum amounts of calcium, whether in supplement form or in diet, can reduce chances of contracting diabetes. Studies have shown that people consuming 500 mg in supplement form have experienced 25% less chances of developing Type-2 diabetes.
Vinegar: Vinegar is an excellent dietary compound responsible for diluting concentrated sugar-levels in the blood. Studies have shown that two spoonfuls of vinegar before a meal can reduce the glucose influx.
Soy: Soy proteins are one of the miracle cures for reducing diabetes among crucial patients. The isoflavones contained in them reduce the sugar content in blood and keep the body nourished, while accumulating much fewer calories, when compared to other foods.
Skip Aerated Drinks: Colas and other aerated beverages are replete with excessively high sugar content, which is detrimental to the existing blood-sugar levels. Its sugar content is also a rampant source of empty calories, which hinders the physical ability to assimilate nutrients.
Sunlight: Studies have shown that moderate exposure to sunlight boosts the physical synthesis of vitamin D, which is essential for doing away with insulin resistance in the body. Lack of Vitamin D results in low insulin production. While soaking up the sun might sound like an excellent yet easy remedy, to reduce diabetes levels, one must pay attention not to overexpose themselves to avoid risks of skin cancer.
Diabetes is completely manageable, if handled with dedication and care. By following the above-mentioned steps, one can steer clear of the harmful effects of diabetes.