Diabetes is an increasingly worrisome global health problem. Research data in 2018 show that around 450 million people worldwide suffer from diabetes. At the global level, as many as 90-95% of cases of diabetes suffered are type 2 diabetes.
Type 2 diabetes is a disease characterized by high levels of sugar (glucose) in the bloodstream. At first, the body’s cells are not able to respond to insulin properly (insulin resistance). In the next phase, the pancreas does not produce enough insulin. Type 2 diabetes can be prevented.
How to prevent diabetes, involves a healthy lifestyle that is actually not difficult. However, in broad terms, factors that increase the risk of diabetes caused by food and drink, and lazy to exercise. Here’s how to prevent diabetes.
Reducing sugar intake
Many studies have linked, between sugar consumption and the risk of type 2 diabetes. Diabetes can indeed be triggered by many factors, including unhealthy lifestyles. And experts believe, high sugar drinks and foods make us increase the risk of suffering from this disease, both directly and indirectly.
Choosing water as the main drink
Instead of consuming daily drinks with a super sweet taste, we must start to prevent diabetes, by being more diligent in consuming water. Water is the safest drink, to keep the body hydrated. Not only that, water also has a number of health benefits. These benefits, including being able to increase the body’s control of blood sugar levels, and insulin response.
Regular exercise
Routine physical activity has many benefits for the body, including as a way to prevent diabetes. Physical exercise can increase the body’s cell sensitivity to insulin. So, when exercising, the body needs more insulin so that blood sugar levels can be controlled. We do not need to bother in choosing the right type of exercise. Various types of exercise, can be done to prevent diabetes. For example, strength training, aerobic training, and high intensity interval training. Choose the sport you enjoy the most, so it can be done routinely.
Avoid or reduce simple carbohydrates
Simple carbohydrates are types of carbohydrates that are digested faster. Not only that, the glycemic index of this food is also quite high. Thus, simple carbohydrates cause a surge in blood sugar and insulin levels, after we consume them. What are some simple carbohydrate sources? One of them is white rice, which is a staple food for Indonesian people. In addition, white flour, pasta, white bread, soda, and some snacks are also a source of simple carbohydrates.
Lose weight
Lose weight is not just to increase self-confidence for some people. Creating the ideal body weight, is one way to prevent diabetes. Because, most cases of type 2 diabetes, triggered by conditions of obesity or excess weight. Reducing weight if excess, needs to be done to reduce the risk of diabetes There are many types of diets to choose from, to get the ideal body weight. For example, a low-carb diet, a Mediterranean diet, or a Paleo diet. Even so, choose a healthy diet, and can be done in the long run to maintain ideal weight. In addition, we are also advised to find out the daily calorie needs. To reduce weight, make sure the body is in a condition of calorie deficit. That is, calories from food that enters must be less, compared to the energy expended on that day.
Reduce processed foods
In an age of instant, processed foods, such as frozen foods and instant noodles, are difficult to avoid. However, we can start limiting its intake, as a way to prevent diabetes. Processed foods have been linked to various health problems. These problems include obesity, heart disease, and diabetes.
Sipping a cup of tea and coffee
In addition to water as the main drink, sipping a cup of coffee or tea can also be done, because of its health benefits. Several studies have proven, tea and coffee consumption, within reasonable limits, helps reduce risk and prevent diabetes.