1. Eliminate sugar and refined sugars from your diet

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Eating sweets and moderate sugary foods can keep people at risk of developing diabetes fast. It is estimated that up to 80% of people with pre-diabetes develop type 2 diabetes. Fortunately, progress from privacy to diabetes is not inevitable.

Although there are certain factors that you cannot change - such as your genes, age or past behavior - there are a number of things you can do to reduce your risk of diabetes. What is the best way to reduce diabetes? Diabetes is a chronic disease that affects millions of people worldwide. Uncontrolled cases can lead to blindness, kidney failure, heart disease and other serious conditions.

Before being diagnosed with diabetes, blood sugar levels are high but being diagnosed as diabetes is not enough. This condition is known as Prediabetes.

Your body quickly breaks down these sugars into smaller sugar molecules, which are absorbed into your bloodstream.

Increased insulin as a result of blood sugar, stimulates your pancreas to make your hormones, which help to get out of the bloodstream and into your body cells.

Cells in prediabetes patients are resistant to the action of insulin, so there is more sugar in the blood. To compensate, the pancreas makes more insulin by trying to bring blood pressure to a healthy level.

Over time, it can lead to increasing hypertension and insulin levels, until it gradually turns into type 2 diabetes.

Many studies have shown a link between frequent consumption of sugar or moderate carbohydrates and the risk of diabetes. Low blood sugar can reduce your risk of them.

A detailed analysis of 36 studies found that the most acceptable people in fast-digesting carbs may have 40% more diabetes than the minimum diet.

Summary:

Eating a diet high in refined sugars (carbohydrates) and sugar increases blood sugar and insulin levels, which can lead to diabetes. Avoiding these foods can help reduce your risk.

2. Regular work

Performing regular physical activities can help prevent diabetes.

Exercise increases the insulin sensitivity of your cells. So when you exercise, you need less insulin to control your blood sugar levels.

One study in prediabetes patients found that moderate-intensity exercise increased insulin sensitivity by 51% and high-intensity exercise increased it by 75%. However, this effect only occurred on working days.

Many types of physical activity have been shown to reduce weight, insulin resistance and blood sugar in obese and preterm adults. These include aerobic exercise, high intensity interval training and strength training.

More frequent work seems to lead to improved insulin response and function. A study of people at risk of diabetes found that you need to burn more than 2,000 calories a week to reap these benefits.

Therefore, it is better to choose the physical activity that you enjoy, stay busy regularly and you can spend a long time in it.

Summary:

Performing regular physical activity can increase insulin flow and sensitivity, which can prevent progression from preeclampsia to diabetes.

3. Drink water as your primary drink

Water Drink as much natural drink as you can.

More often than not, being stuck with water most of the time helps you avoid excessive drinks with sugar, preservatives and other suspicious ingredients.

Both soda and sugary drinks have been shown to increase the risk of both type 2 diabetes and adult autoimmune diabetes (LADA).

LADA is a form of type 1 diabetes that occurs in people over the age of 18. In contrast to the acute symptoms seen in childhood with type 1 diabetes, LADA develops slowly, requiring further treatment as the disease progresses.

A large observational study looked at the risk of diabetes in 2,600 people.

Those who drank more than two servings of sugary-sweetened drinks per day had a 99% increased risk of developing drugs and a 20% increased risk of developing type 2 diabetes.

Researchers in one study on the effects of sugary drinks on diabetes said that even artificial sweeteners or fruit juices are not good drinks to prevent diabetes.

Conversely, drinking more water can provide benefits. Some studies have shown that increased water use has improved blood sugar control and improved insulin response.

A 24-week study has shown that overweight adults replace diet sodas with water while following a weight loss program, with lower levels of insulin resistance and lower blood sugar and insulin levels.

Summary:

Drinking water instead of other beverages helps control blood sugar and insulin levels, thus reducing the risk of diabetes.

4. Lose weight if you are overweight

Not everyone who develops type 2 diabetes is overweight or obese, though most are.

More than that, those with preeclampsia carry extra weight in their middle part and in the abdominal organs like the liver. This is known as visceral fat.

Excess visceral fat promotes inflammation and insulin resistance, which significantly increases the risk of diabetes.

While losing even a small amount of weight helps reduce this risk, research shows that the more you lose, the more benefits you get.

A study of more than 1,000 people with prediabetes found that losing participants per kg (2.2 pounds) of weight reduced their risk of diabetes by 18%, to a maximum of 96%.

There are many healthy options for weight loss, including low-carb, Mediterranean, paleo and vegetarian diets. However, choosing a way to eat sticks with the long term is the key to helping you maintain weight loss.

One study found that obese people whose blood sugar and insulin levels had dropped lost weight or experienced a weight loss within these values ​​after regaining a portion of their weight.

Summary:

Carrying extra weight, especially in the abdominal area, increases the chances of developing diabetes. Weight loss will be followed by fatigue and constant tiredness.

5. Quit smoking

Smoking can cause many serious health conditions, including heart disease, emphysema and cancer of the lungs, breasts, prostate and digestive tract.

Smoking-related types and second-hand smoke can also cause type 2 diabetes.

According to various studies of more than one million people, 44% of smokers are at risk of smoking and more than 20 per day

Cigarette smokers have seen an 81% increase in smoking.

In one study, middle-aged men followed the risk of diabetes after quitting smoking. Five years later their risk was reduced by 13%, and 20 years later they were at the same risk as those who had never smoked.

The researchers said that although most men gained weight after most smoking-free years, they had a lower risk of diabetes than those who continued to smoke.

Summary:

Smoking is strongly associated with the risk of diabetes, especially with heavy smokers. This can reduce the risk over time.

. Follow a very low sugar diet list:

Following a ketogenic or very low sugar diet can help avoid diabetes. Although there are many ways to eat weight loss foods, very low sugar foods have strong evidence behind them.

They constantly lower blood sugar and insulin levels, increase insulin sensitivity and reduce the risk factors for other diabetes. In a 12-week study, ancestors ate a low-fat or low-sugar diet. In the low sugar group, blood sugar levels exceeded 12% and insulin exceeded 50%.

In the low fat group, meanwhile, blood sugar exceeded only 1% and insulin exceeded 19%. Thus, both low-sugar diets had good results. If you reduce your sugar intake, your blood sugar levels will not rise too much after eating.

Therefore, your body needs less insulin to keep your blood sugar at a healthy level.

What’s more, a very low sugar diet can also reduce blood sugar fasting.

In a study of older men following a ketogenic diet, the average prediabetes blood sugar level was 118 to 92 mg / dL, which decreased to the normal range. Participants also developed weight loss and many other health markers.

Summary:

A ketogenic or very low sugar diet can help control low blood sugar and insulin levels, which can protect against diabetes.

. See as part:

If you decide to follow a low-sugar diet, it is important to avoid large portions of food to reduce your risk of diabetes, especially if you are overweight.

People who eat more than one blood at risk of diabetes have been shown to increase blood sugar and insulin levels.

On the other hand, reduced portion sizes can help prevent such reactions.

A two-year study of preterm men found that those who reduced dietary portion size and practiced other healthy nutritional behaviors had a 47% lower risk of developing diabetes than men without lifestyle changes.

Another study of the weight loss method of Pridebitis patients found that part of the control group significantly reduced their blood sugar and insulin levels after 12 weeks.

Short:

Avoiding large portion sizes can lower insulin and blood sugar levels and reduce the risk of diabetes.

. Avoid overwork

Survival is important if you want to prevent diabetes.

If you don’t do any less or very little physical activity and sit through most of your day, you lead an uninterrupted lifestyle.

Observational studies have shown a consistent link between neutral behavior and the risks of diabetes.

A large analysis of 48 studies found that those who spent the most amount of time each day engaging in sleep behaviors had a 91% higher risk of developing diabetes.

Changing spring behavior can be as simple as standing up from your desk and walking around for a few minutes every hour.

Unfortunately, strongly protected habits can be difficult.

One study put young adults at risk for diabetes, a 12-month program designed to change hateful behavior. Sadly, after the program ended, the researchers found that participants did not reduce how long they sat.

Set realistic and achievable goals, such as talking on the phone or taking the stairs instead of the elevator. To make this easier, concrete may be the best way to reverse the workaholic trend.

Summary:

Avoiding painful behaviors such as excessive sitting reduces your risk of developing diabetes.

9. High fiber foods should be eaten

Getting plenty of fiber to eat is beneficial for bowel health and weight management.

Studies of obese, older and older people have shown that it helps keep blood sugar and insulin levels low.

Fiber can be divided into two broad categories: solvent and soluble. Soluble fibers absorb water, while molecular fibers do not.

Soluble fiber and water in the digestive tract form a jelly that slows down the rate at which food is absorbed. These blood sugar levels rise more slowly.

However, soluble fiber has also been linked to lower blood pressure levels and a reduced risk of diabetes, although it is not clear exactly how this works.

Most unprocessed plant foods contain fiber, although some have more than others.

Check out this list of 22 high-fiber foods for excellent sources of fiber.

Summary:

Eating a good fiber source in every meal can help prevent an increase in blood sugar and insulin levels, which can reduce the risk of developing diabetes.

11. Keep vitamin D levels right

Vitamin D is important for controlling blood sugar.

In fact, studies have found that people who do not get enough vitamin D, or whose blood D levels are very low, have a higher risk of all types of diabetes.

Most health organizations recommend maintaining a vitamin D blood level of at least 30 ng / mL. One study found that the highest blood levels of vitamin D were 43% lower in people with type 2 diabetes than in low-level people.

Another observational study found that children have adequate levels of vitamin D levels. Children who took vitamin D supplements had an 8% lower risk of developing type 1 diabetes than children who received less vitamin D.

Controlled studies have shown that when deficient people take vitamin D supplements, the function of their insulin-producing cells improves, their blood sugar levels return to normal, and their risk of diabetes is significantly reduced.

Good dietary sources of vitamin D include fatty fish and cod liver oil. In addition, sun exposure can increase vitamin D levels in the blood.

However, for many people, 2,000 to 4,000 IU of vitamin D supplementation per day can be used to achieve and maintain optimal levels.

Summary:

Eating foods high in vitamin D or taking supplements can help optimize vitamin D blood levels, which can reduce the risk of diabetes.

11. Reduce the amount of processed food eaten

One clear step you can take to improve your health is to reduce your consumption of processed foods.

They are associated with all kinds of health problems, including heart disease, obesity and diabetes.

Studies have shown that packaged foods that are high in vegetable oils can be re-cut, refined grains and supplements can reduce the risk of diabetes.

This can be partly due to the protective effects of whole foods like nuts, vegetables, fruits and other plant foods. One study found that poor quality diets that were high in processed foods increased the risk of diabetes by 30%. However, including nutritious whole foods has helped reduce this risk.

Summary:

The risk of diabetes can be reduced by reducing processed foods and focusing on whole foods, including protective health effects.

Increased. However, including nutritious whole foods has helped reduce this risk.

Summary:

The risk of diabetes can be reduced by reducing processed foods and focusing on whole foods, including protective health effects.

12. Drink coffee or tea

Although water should be your primary drink, research shows that including coffee or tea in your diet can help you avoid diabetes. Studies have shown that drinking coffee on a daily basis reduces the risk of type 2 diabetes by 6 to 54%. Which is usually seen with the highest cost with the highest impact.

Another study of several studies, including caffeinated tea and coffee, found similar results, with the greatest risk loss among women and those who are overweight.

Coffee and tea contain antioxidants known as polyphenols that can protect against diabetes.

In addition, green tea contains a unique antioxidant compound called epigalcococcin gallate (EGCG) which shows a decrease in the release of liver sugar and increases insulin sensitivity.

Summary:

Coffee or tea can lower blood sugar levels, increase insulin sensitivity and reduce the risk of diabetes.

13. Consider taking natural medicine

There are some medications that can increase insulin sensitivity and reduce the chances of diabetes progressing.

Curcumin

Curcumin is an ingredient of bright golden spice turmeric, which is the main ingredient in curries.

It has strong anti-inflammatory properties and has been used in India for centuries as part of Ayurvedic medicine.

Studies have shown that it can be very effective against arthritis and reduce the inflammatory markers in people with prediabetes.

There is impressive evidence that it can reduce the amount of insulin resistance and reduce the risk of developing diabetes.

Of the 240 pre-adult adults who took 950 mg of carcinogens daily during the regular nine-month period, none developed diabetes. However, the control group did not have 16% diabetes.

In addition, the curcumin group increased insulin sensitivity and enhanced the improved function of insulin-producing cells in the pancreas.

Barberine is found in a variety of medicines and has been used in traditional Chinese medicine for thousands of years.

Studies have shown that it prevents inflammation and lowers cholesterol and other heart markers.

In addition, various studies of patients with type 2 diabetes have found that berberine has a strong blood-sugar-lowering role.

In fact, a large analysis of 14 studies has shown that berberine is effective as a metformin in lowering blood sugar levels, making it one of the oldest and most widely used diabetes medications.

Because belberine works by increasing insulin sensitivity and releasing sugar by the liver, it can theoretically help predisposing patients to avoid diabetes.

In addition, its effects on blood sugar are so strong, it should not be used with other diabetes medications unless approved by a doctor.

Summary:

The bacteria Curcumin and Berberine can help increase insulin sensitivity, lower blood sugar levels and prevent diabetes.

It is important to remember

You have control over many of the factors that affect diabetes. Instead of seeing predisposition as a stepping stone to diabetes, it may be helpful to look at it as a sender to make changes that can help reduce your risk. Eating the right foods and adopting other lifestyle behaviors that promote healthy blood sugar and insulin levels will give you the best chance of avoiding diabetes.

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