1008
We are definitely able to control some of the risk factors for the development of type 10 diabetes, for this it is important to monitor weight, check blood pressure, quit smoking and follow other doctor's advice. We have collected the top XNUMX most useful recommendations for protection against this disease.
Watch your weight. It is very important to avoid gaining excess weight, especially with age. An increase in adipose tissue reduces the body's sensitivity to insulin, which is one of the prerequisites for the development of diabetes.
Keep your waist slim. Abdominal fat is associated with the activation of inflammatory processes, which can lead to cardiovascular diseases and diabetes. Waist circumference for women should be less than 90 centimeters, for men - less than 100 centimeters.
Check the pressure. High blood pressure is one of the factors contributing to the development of diabetes: in patients with non-insulin-dependent diabetes, hypertension develops in some cases much earlier than other metabolic diseases. Try to check your blood pressure regularly and treat high blood pressure.
Become a non-smoker. Smoking has many negative health consequences, including an increased risk of developing diabetes.
Drinking coffee. Six studies reported that daily consumption of 3-4 cups of coffee reduced the risk of diabetes by 36%.
Eat fruits instead of sweets. Eating a lot of sweets over the years increases the likelihood of developing type XNUMX diabetes. Swap sweets for fruits - this way you will not only satisfy your craving for sweets, but also provide the body with valuable vitamins and phytonutrients.
Eat foods rich in magnesium. With magnesium deficiency in the body, resistance to insulin develops, which is one of the leading circumstances of the development of diabetes. Products with magnesium will protect against such a violation, eat nuts and whole grains, dark chocolate, pumpkin seeds.
Protect yourself from stress. Chronic stress is a risk factor for many diseases. Diabetes is no exception: during stress, the body releases hormones that increase sugar levels.
get some sleep Chronic sleep deprivation can lead to insulin resistance. You should sleep at least 7 hours a day.
