The number of people who suffer from diabetes is increasing every year. It becomes a global health problem and worrisome all over the world. In 2018, about 450 million people suffer from diabetes worldwide. Because of this fact, it is more important for anyone to know the right way how to prevent diabetes.
Diabetes has two types, type 1 diabetes and type 2 diabetes. When your body cannot produce insulin and it causes unprocessed glucose, then it is the type 1. While in type 2 diabetes, your body can produce insulin but cannot use it properly. Beside these two types, there is also gestational diabetes which is occurred in pregnancy period for women.
Although they have different character, all of these types have the same effect for your body that is high blood sugar level. If you do not monitor it, you will be in danger since uncontrolled high blood sugar levels will bring several complications.
The Proper Way to Prevent Diabetes
Most people have the type 2 diabetes which is caused by unhealthy lifestyles, genetic factor, obesity and insulin resistance. If you want to prevent diabetes and stay healthy, you should also know how to prevent diabetes in the right way because doing it with unproper way will only bring more difficult condition.
Here below are several ways to prevent diabetes.
1. Living a healthy diet
One of the main ways to prevent diabetes is by doing a healthy diet and habits. Food and drinks with high sugar content must be removed from your list, included food with high fat, calories, the processed food, fast food, creamy food, cakes, etc. It is also better for you to reduce your sugar intake daily up to 40 grams or 9 teaspoons of sugar.
Having fruits, vegetables, seeds or nuts in balanced way will help you preventing diabetes because they contain a lot of fiber and complex carbohydrates. Changing your snacks with the healthy ones can also be considered for better condition. Milk, low-fat yogurt, and low-fat sugar are also good for your body.
Soft drinks and packaged fruit juices have high sugar content, so if it is possible, you can limit their intake to prevent high blood sugar level.
2. Checking blood sugar regularly
Checking blood sugar level regularly is also important. It means you can monitor your body condition whether your blood sugar level is normal or not. When it is not normal, you can do several prevention so that it will not become diabetes later. It is like diabetes alarm for you.
Once a year is enough to check your blood sugar level for normal people. But if your age is 40 years old and you have a history of obesity, stroke, or heart disease, then you might get the blood sugar level test more often.
3. Doing exercise regularly
Doing exercise regularly has many advantages. One of them is to prevent diabetes. When your body do exercise, it will produce insulin actively and control the blood sugar level. At least 30 minutes a day is enough.
4. Control body weight
To know exactly how much your ideal body weight is, you can use BMI calculator. If your BMI value is exceeded the normal limit, then you are obese. You then have to lose weight since overweight is one of the main causes of diabetes.
Having the balanced diet and doing regular exercise can be solutions to maintain your ideal body weight.
5. Control your stress
Stress is the most important factor that really increase your blood sugar level. When experiencing stress, some people are easily feeling hungry and eat more food or snack. This way, you might get more weight. Besides, when you have stress, the cortisol hormone will be released and increase your blood sugar levels.
You must also avoid alcohol and smoking, get enough sleep, and have healthy lifestyle for more ways to prevent getting diabetes.