Diabetes, many think, is inevitable especially with the current urban lifestyle.
Genetically, it is really inevitable, and inheriting it from your parents, the risk of developing it ishigh. But you can keep the disease at bay with these prevention strategies
* Sleep early. Recent research shows that poor sleep is associated with diabetes. The body’s circadian rhythms are believed to influence the release of cortisol, a stress hormone that raisesblood sugar levels artificially. When sleep is disturbed and circadian rhythms are thrown off, the body may release too much cortisol at the wrong time, which may lead to insulin resistance and glucose intolerance, precursors of diabetes.
* Control what you eat. Next time you sit down for a meal, look at the food on your plate. How colorful is it? Eating colorful foods is one of the keys to prevent diabetes. Because colorful foods like red peppers, blueberries and leafy greens contain antioxidants, substances that protect cells against free radicals, which trigger inflammation in the body that can contribute to insulin resistance. Instead of meat, go for fish. Garnish your meal with fruits like mango or other seasonal fruits. These also help prevent obesity.
* Learn to swap foods. Keep your weight in check by swapping high-fat food sources like red meat and full-fat dairy with leaner options such as fish, skinless poultry and low-fat milk, cheese and tofu. Lean proteins help you stay full longer, so you eat less, and they slow down the conversion of carbohydrates to glucose in the bloodstream, reducing spikes in blood sugar.
* Walk your way to office. Being too sedentary can lead to diabetes. That’s why it’s better to walk and move around most of the day than work out at the gym for 30 minutes and spend the rest of the day sitting. To figure out just how much you’re walking, strap on a pedometer. The goal is 10,000 steps or more per day and no fewer than 4,000. Surround yourself with healthy friends who encourage you to be active (or even join you on your walks).
* Don’t skip meals. Skipping meals or banishing your favorite foods when you’re trying to lose weight can backfire. People who skip breakfast or lunch but eat a big evening meal appear to have higher blood sugar levels in the morning, which may result from the body’s inability to secrete insulin correctly. Skipping meals also may change the way the body uses energy, creating excess fatty acids and other compounds that can affect the function of insulin-secreting cells in the pancreas. Your body may then secrete insufficient amounts of insulin when you eat, putting you at risk for diabetes.
* Increase your metabolism. Strengthening your muscles improves your sensitivity to insulin. When your muscles contract during exercise, they don’t need insulin as much. The more active your muscles are, the more receptors you have, which enhances insulin sensitivity.
Of course, aside from portion control, eat slowly can also help develop a taste for healthy foodsyou may not have always enjoyed. Chewing them well to enjoy the taste and to appreciate the food.
Source: Journal News
Photos :newhealthtip.com
