The diabetes is a disease that currently has no cure and affects millions of people around the world. If the disease is not treated properly, it can cause blindness, kidney failure, heart disease, among other conditions.
Before diabetes is diagnosed, high sugar levels occur in the blood, but it is not alarming enough to be diagnosed. This condition is known as prediabetes .
Unfortunately, many times due to ignorance of their health, 70% of people with prediabetes develop type 2 diabetes. However, if a person is diagnosed with prediabetes there are several solutions to avoid developing a major pathology.
Discover the best ways to prevent diabetes.
10 Ways to avoid diabetes
1.Remove sugars and refined carbohydrates from your diet immediately
The human body, upon receiving these foods, breaks them down into thousands of molecular particles of sugar, which can be absorbed very easily by the bloodstream. The increase in blood sugar, the product of these foods and drinks, causes the pancreas to produce more insulin, a substance that helps sugar travel from the blood to the cells of the body. However, this process in people with prediabetes is different, since the cells of the body reject the action of insulin, so that blood sugar levels do not decrease.
In order to try to take the blood to normal levels of sugar, the pancreas continues to produce insulin and even, in increasing amounts, which leads to type 2 diabetes. Therefore, it is advisable to avoid this type of food.
2.Practice physical activity
Regular physical activity is an excellent way to prevent diabetes. Exercise causes cells to increase their sensitivity to insulin, which causes it to act conventionally by bringing sugars to the blood, so if you exercise your cells will require less insulin to assimilate the sugar.
Studies in people with prediabetes have shown that if a person performs moderate intensity exercise, their cells increase their sensitivity to insulin by 51%, while with high intensity exercise they saw an increase of 85%. However, this only happened during the days that people exercised.
3.Only drink water
It is better to drink a glass of water than drinks with certain additives and sugars that promise to quench your thirst in a more effective and / or lasting way.
Sugary drinks have been closely related to type 2 diabetes and autoimmune diabetes (LADA). This last type of diabetes is diagnosed as type 1 diabetes in childhood. It develops slowly and requires more care as it progresses.
One study looked at people with prediabetes and found that those people with the habit of consuming more than two sugary drinks a day had a 99% chance of developing autoimmune diabetes and an additional 20% of developing type 2 diabetes.
4.Losing weight in case of being overweight or obese
Although not all people with diabetes are overweight, most of them have it. There is also a large number of people with prediabetes who are overweight located in their abdomen and in the organs that are in this area, such as the liver. This overweight around the organs is known as visceral fat. An excess of this type of fat causes the insulin to resist to be absorbed by the cells, causing an increased risk of diabetes.
If you do physical exercise days or you lead a more active life you can start to lose this type of fat.
Smoking puts multiple areas of health at risk. People who smoke regularly have higher risks of diabetes, lung cancer, hypertension, emphysema, breast cancer, cancer of the digestive tract and type 2 diabetes, which are just some diseases that could cause smoking.
It has been shown that exposure to cigarette smoke is also a risk factor for developing these diseases.
6.Follow a low carb diet
A diet low in carbohydrates or ketogenic, as it is usually called, can be very helpful in preventing diabetes. There are many ways in which a person can eat for it and in turn lose weight; however, those that act best in this last point are those that promote low carbohydrate intake.
The low carbohydrate intake increases insulin sensitivity, significantly reducing the risk factors for diabetes.
7.Do not eat large portions of food
Even if you decide not to eat a low-carbohydrate diet, it is important not to eat large portions of food in order to avoid getting more overweight.
Eating too much at a single meal causes a spike in blood sugar levels and insulin in people with prediabetes. On the other hand, the decrease in the portions of food can make the body respond in a better way to the sugars that are entering the body.
8.Lead a sedentary lifestyle
A person who is lying down or sitting most of the day leads a sedentary lifestyle. It is important to avoid this lifestyle at all costs if diabetes risks have been diagnosed.
To begin, walk at least 30 minutes a day during work days and try not to go to places that you can reach on foot to exercise your body.
9.Eat with high amounts of fiber
The fiber is quite beneficial food for the intestines and also serves to control weight. Several studies in overweight and prediabetic people showed that a diet high in fiber can lower blood sugar levels and insulin production.
There are two types of fiber, soluble and insoluble. The soluble can be acquired in liquids, while the non-soluble comes in solid state. Care must be taken with soluble fiber, since it can achieve an effect that slows down the way nutrients are absorbed from food, producing an increase in blood sugar .Simple methods to prevent diabetes
10.Improve vitamin D intake
The vitamin D is very important to control blood sugar. Studies have shown that people who do not get enough vitamin D in their diet may develop a higher risk of looking like diabetes. It is advisable to have a minimum of 30ng / ml of this type of vitamin in the blood.