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Diabetes prevention methods


Diabetes prevention methods

Diabetes prevention methods

The methods of preventing diabetes are many and varied, and the person who cares about his health must be very careful in following the steps to prevent diabetes.

A person cannot prevent infection with the first type of this disease; Because there is a disorder in the immune system, and some causes of the second type - such as age and genetics - cannot be controlled either, but there are many factors that a person controls, as infection can be prevented by making simple adjustments in the diet and fitness routine, In the event that an individual is diagnosed with pre-disease, there are many things that can be followed to prevent or delay type 2 infection, and in the following are the latest advice issued by the American Diabetes Association to prevent this disease:

Increase physical activity:

Which in turn helps the body to lose excess weight and reduce blood sugar, by burning glucose stored in the muscles and liver, and enhancing the body's sensitivity to insulin, which contributes to maintaining the sugar level within the normal range in the blood, and losing 7% to 10% of Excess weight may reduce the chances of developing type 2 disease in half.

Eat foods rich in dietary fiber:

 This reduces the risk of diabetes by improving blood glucose control, lowering the risk of heart disease, as well as promoting weight loss by increasing feelings of fullness.

 Eat whole grains:

It helps maintain blood glucose levels within the normal range. Follow a low-carb diet: In addition to abstaining from sugary foods and drinks, and refined grains, such as white bread and white rice; This reduces the extra weight, and then returns glucose levels to normal.

 Eat a balanced diet that includes vegetables and healthy sources of fats:

Such as unsalted nuts such as walnuts, almonds, hazelnuts, olive oil, avocados, and oily fish instead of red and processed meats. Quit smoking: Smokers are nearly 50% more likely to have this disease, compared to non-smokers.

Get regular exercise:

This helps to lose weight and reduce blood sugar levels, both of which reduce the risk of developing type 2 diabetes, and you should get at least 30 minutes of physical activity 5 days a week.

Weight loss and weight maintenance:

Weight control is an important part of preventing diabetes. A person may be able to prevent or delay diabetes by losing 5 to 10% of their current weight.