10 Tips to Prevent Diabetes Mellitus

If you are aged over 45 years, or younger, but at high risk for diabetes (e.g., because one or both of your parents have diabetes or your weight is above normal)... beware! Diabetes is always stalking you. Increasingly, more and more people, especially in Indonesia who suffer from type-2 diabetics (diabetes that starts during adult hood). According to estimates by the World Health Organization (WHO) the number of type-2 diabetics in Indonesia more than tripled in 10 years and in 2010 reached 21.3 million people. Compare with 2000, the number of sufferers has just reached 8.4 million people.

Type-2 diabetes is associated with a condition known as insulin resistance. Although there are elements of impaired insulin secretion from pancreatic beta cells, its main flaw is the in ability of the body to respond to insulin properly. The pancreas has worked hard to produce more insulin, but the body tissues (e.g., muscle and fat cells) did not respond and not sensitive to insulin. At this point, diabetes occurs in which blood sugar levels rise above normal. Blood sugar levels are constantly high in the end will lead to many serioushealth complications.

Fortunately, you can prevent type-2 diabetes through lifestyle changes. Making some simple changes in your lifestyle now can help you prevent and control diabetes. Consider the following 10 tips on diabetes prevention:

1.   Do more physical activity 

There are many benefits of exercising regularly. Exercise can help increase your body's sensitivity to insulin, which helps keep blood sugar levels within normal range. According to a study conducted in men who were followed for 10 years, for every 500 kcal burned per week through exercise, there is a 6% reduction in relative risk for developing diabetes. The study also noted a greater benefit to men who are more obese. 

With increasing exercise, the body use insulin more efficiently until 70 hours after exercise. So, exercising 3-4 times a week will be beneficial in most people. Research shows that both aerobic exercise and resistance exercise can help control diabetes, but the biggest benefit comes from a fitness program that includes both. It should be noted that many of the benefits of exercise independent of weight loss. However, when combined with weight loss, profits increased substantially.

2. Get plenty of fiber in the diet

Fiber foods not only reduces the risk of diabetes by improving blood sugar control but also reduce the risk of heart disease and maintain ideal weight by helping you feel full. Foods high in fiber include fruits, vegetables, grains, nuts and tubers. One high-fiber foods that are proven to control diabetes are rice bran.

3. Eat nuts and seeds

Although it is not clear why, whole grains can reduce the risk of diabetes and help maintain blood sugar levels. In a study of more than 83,000 women, consumption of peanuts (and peanut butter) seems to show some protective effect against development of diabetes. Women who consume more than five one-ounce servings of nuts a week lowered the risk of diabetes than women who do not eat nuts at all.

4. Lose weight

About 80% of diabetics are obesity and overweight. If you are overweight, diabetes prevention can depend on weight loss. Each kg of weight you lose can improve your health. In one study, adults who are overweight reduce their diabetes risk by 16 percent for each kilogram of body weight lost. Also, those who lost some weight at least 5 to 10 percent of initial body weight and exercising regularly reduces the risk of diabetes almost 60 percent in three years.

5. Drink plenty of low fat dairy products

Data on low-fat dairy products appear to vary, depending on whether you are obese or not. In obese people, the more low-fat milk is consumed, the lower the risk of metabolic syndrome. In particular, those who consume more than 35 servings of dairy products a week had a much lower risk than those who consumed less than 10 servings a week. Interestingly, the relationship is not so strong in people who are slim.

6. Reduce animal fats

In a study of more than 42,000 people, a diet high in red meat, processed meat, high fat dairy products, and candy, was associated with an increased risk of diabetes is almost twice of those who eat a healthy diet. This was independent of body weight and other factors.

7. Reduce consumption of sugar

Sugar consumption was not associated with the development of type 2 diabetes. However, after adjusting for body weight and other variables, it seems there is a relationship between drinking sugar-laden beverages and the development of type 2 diabetes. Women who drank one or more sugary drinks a day had nearly double the risk of developing diabetes than women who drank one or less per month.

8. Quit smoking

Smoking not only contributes to heart disease and cause lung cancer but is also associated with the development of diabetes. Smoking over 20 cigarettes a day can increase the risk of diabetes for more than three times that of nonsmokers. Exact reasons for this are not well understood. Possible smoking directly lowers the body's ability to utilize insulin. In addition, there is also the relationship between smoking and body fat distribution. Smoking tends to encourage the body shape "apple" which is a risk factor for diabetes.

9. Avoid trans fats

Avoid eating trans fats (hydrogenated vegetable oils) are widely used in processed products and fast food. They have beenshown to contribute to heart disease and also can cause type-2diabetes.

10. Get support

Get friends, family or group of people to assist you in preventing diabetes. They can support you in maintaining your new healthy lifestyle.

Source : majalahkesehatan.com

Posted in: diabetes mellitus