Diabetes mellitus is one of the most common and dangerous chronic diseases today. It ranks seventh in the world among the causes of death according to World Health Organization. However, many people still have a misconception about its symptoms, treatment, and prevention.
When we eat food, our body processes the carbohydrates that it contains into sugar (glucose). Insulin, the hormone of the pancreas, is responsible for its absorption. This gives the cells a signal to absorb the glucose that is dissolved in the blood and use it as a source of energy.
Diabetes occurs when insulin production is stopped or the hormone stops normally performing its function, as a result of which sugar begins to accumulate in the blood.
The risk of getting diabetes depends on genetic factors and environmental conditions, but you can keep your blood sugar levels at a normal level through a healthy diet and an active lifestyle.
- For a start, you can reduce the consumption of confectionery and sugary drinks, and replace white bread and pasta with wholemeal flour products. Refined sugar and refined cereals contain fewer nutrients since vitamins and fibers are mainly contained in the shell of grains.
- Refuse food if its glycemic index exceeds 35
The glycemic index (GI) is an indicator of the rate of transformation of carbohydrates into glucose. The higher its performance is, the faster glucose is released. This increases the amount of sugar in the body.
- Develop high tolerance for stress
- Stressful situations provoke many people to eat more sweets. As a result, they have an increased insulin production. Getting used to this habit means an increased risk of developing diabetes.
- According to experts, physical activity, especially if you practice your favorite sport, helps relieve stress and improves emotional well-being.
- Include enough protein and alkaline foods in the diet (The diet should contain enough protein. Nutritionists say that it is best that proteins were of plant origin (soybeans, lentils, beans, peas, chickpeas). Foods that contain alkali, such as vegetables, all greens, cabbage, unsweetened fruits and berries, garlic, normalize the amount of sugar in the blood. Lemon, despite its sour taste, has also a high level of alkalinity.
- Exercise can also help to lower blood sugar. Doctors recommend spending at least two and a half hours a week by doing aerobic exercise, for example, walking or climbing stairs.
- Drink plenty of fluids
People who drink enough fluids are less likely to increase their blood density due to an increase the level of sugar in the organism. Otherwise, the chance of developing diabetes and insulin resistance is increased.
- Monitor blood sugar
Regularly check the level of sugar is recommended even for healthy people. So it is important to take measurements every morning on an empty stomach. The normal glucose level is 3.3–5.5 mmol / l.
As you can see, there is nothing scary and difficult in the prevention of diabetes. And that is most important that all these rules are integral components of a healthy lifestyle, which means that by following them you can avoid not only diabetes but also diseases such as hypertension, stroke, heart attack, and many others.