How to prevent diabetes that can be done starting today – Diabetes mellitus is characterized by an increase in blood sugar levels. The cause can be related to heredity to obesity. Prevention of type 1 diabetes is difficult because it is related to genetic factors. Meanwhile, type 2 diabetes, which generally stems from an unhealthy lifestyle, can still be prevented. The way to prevent diabetes is to focus on keeping blood sugar levels normal.
The saying “prevention is better than cure” is true. Because diabetes is a disease that requires lifelong treatment. Therefore, it is important to take steps to prevent diabetes from now on.
How to prevent diabetes mellitus
The increase in blood sugar levels in type 2 diabetes begins with insulin resistance conditions. This condition causes the insulin hormone can not be used optimally by the body’s cells. Though insulin serves to help the body’s cells absorb blood sugar (glucose) for further conversion into energy. However, about 9 out of 10 cases of type 2 diabetes can be avoided with simple prevention that includes lifestyle changes. By living a healthier lifestyle, the sensitivity of the body’s cells to insulin can increase, thereby preventing the risk of insulin resistance. Here are some lifestyle changes you can make to prevent diabetes:
1. Maintain ideal body weight
Having an ideal body weight is one way to prevent diabetes later in life. Because obesity (overweight) is one of the main causes of diabetes. Obesity interferes with the work of metabolism which ultimately makes the cells in the body unable to respond to insulin properly. Your body becomes less or completely insensitive to insulin. As a result, insulin resistance leads to diabetes.
The results of clinical trials conducted by the National Institutes of Health (NIH) also suggest this as a diabetes prevention measure. In its report, the NIH said by losing weight, preventing diabetes by up to 58 percent.
2. Eat a balanced nutritious diet
A good diet is another way to prevent diabetes. This prevention can help you control your ideal weight so that the risk of diabetes will decrease. During this time most people tend to get used to eating fast food, fatty, and high sugar. Well, to prevent diabetes, you need to rearrange these food choices. To prevent diabetes, make sure your dinner plate always contains complete and balanced nutrition, namely carbohydrates, protein, fiber, good fats, and vitamins and minerals. You need to avoid certain types of food while increasing the intake of certain foods. Here’s the list:
Foods to avoid
Foods high in saturated fat, such as full-fat cow’s milk, cheese, ice cream, sausages, nuggets, cakes, and fried foods.
Packaged food and drinks.
Foods high in sodium, such as salt, instant cooking spices, and instant noodles.
Foods and drinks high in simple carbohydrates, such as sweets, pastries, soft drinks, sweet snacks (martabak).
Good food for health
Complex carbohydrates, such as brown rice, fruit, vegetables, and whole grains.
High-fiber foods, such as kidney beans, peas, fruits, and vegetables.
Sources of good fats, such as fish meat (without skin and not fried), avocados, olives, and almonds.
3. Pay attention to carbohydrate and sugar intake
Glucose that affects blood sugar levels is the result of the breakdown of carbohydrates. As a way to prevent diabetes, you can choose a source of complex carbohydrates, such as brown rice. Carbohydrates that are good for maintaining blood sugar have a low glycemic index because they are richer in fiber. That way, carbohydrates take longer to be broken down into glucose. You also need to pay attention to your daily sugar intake. Daily sugar intake is often excessive because of the consumption of added sugar that is mixed into food and drinks.
These sugars include artificial sweeteners, liquid sugar or crystal sugar, as well as natural sugars in honey, fruit juices, and fruit concentrates. Excessive consumption of high-sugar foods will trigger metabolic problems, interfere with the insulin production process and trigger obesity or obesity. According to the Indonesian Ministry of Health, the limit for sugar intake added to food and beverages is a maximum of 50 grams or the equivalent of 4 tablespoons.
4. Maintain food portions
The next step to prevent diabetes is to measure the portion of your daily meal. Especially if you are used to eating large portions. Overeating makes you consume more calories. This can increase body weight and diabetes risk. Using a smaller plate can be one way to maintain portion sizes in order to prevent diabetes. Eating with small plates makes you unconsciously so you have to reduce the portion to eat less than usual. Ideally, it is better to eat a little but often rather than having to eat in large quantities at once.
5. Increase physical activity
A lazy lifestyle, aka lazy to move, contributes to a slow rise in blood sugar levels. A study in the journal Pediatric Academic Societies reported that adults who used to watch TV more than 3 hours a day were at higher risk of premature death from chronic diseases, including diabetes. Therefore, get used to being more active and avoid doing an activity that causes you to sit or lie down for too long.
Physical activity can increase the body’s metabolism. This can encourage the process of storing sugar in muscle tissue and increase the body’s response to insulin. Diabetes prevention steps that can be taken every day so that the body moves more actively include walking a lot, climbing stairs, gardening, and cleaning the house.
6. Exercise routine
Physical activity, including exercise that lowers blood sugar, which is done regularly can be used as a powerful way to prevent diabetes. Exercise can help burn calories to produce energy and store glucose into the muscles as energy reserves. That way, sugar does not accumulate in the blood.
Exercise also helps your body become more sensitive to insulin. This of course saves you from the risk of insulin resistance. As a diabetes prevention measure, take at least 30 minutes every day to exercise.