You must be aware of the fact that, Diabetes is a chronic disease that occurs when levels of sugar in the blood rise and the pancreas is unable to produce enough insulin to regulate them.
Although, in the beginning, many ignore the presence of this condition due to the lack of identifiable symptoms, with the passing of the time, a series of considerable signs are developed that may even affect the quality of your life.
The main risks of not controlling this disorder in time are that it can lead to other serious medical problems such as high blood pressure, kidney failure, and even blindness, among others.
Because of this, prevention methods have become one of the most important pillars for the health of every person.
Important Tips to Keep Your Blood Sugar in Control
1. Increase Fiber in Your Diet
Foods rich in fiber are not only good for regulating your digestion process but are also involved in the prevention of type 2 diabetes.
Fiber helps to eliminate the excess sugar in the blood which unknowingly protects the health of your heart.
To make situations even worse, it provides a greater feeling of fullness to control the anxiety of eating foods rich in calories.
Some sources of fiber are:
- Whole grains
- Fruits and vegetables
2. Stop Smoking
This ridiculous habits of smoking not only brings secondary effects on the health of the respiratory system but also directly influences other systems of the organism.
People who do not quit are more likely to have uncontrolled blood sugar levels, increased cholesterol and triglycerides, and blood pressure problems.
3. Avoid Overweight
Although the best thing is always to prevent the overweight problems, there is a lot to do if you already are overweight.
If this is also your case, it is essential to improve eating habits and exercise routines to achieve a balanced and healthy weight as soon as possible. Each kilogram of weight that is lost, is already a benefit for the prevention of diabetes and other associated chronic diseases.
The risk of developing type 2 diabetes due to overweight gets more than doubled when you have a family history of overweight.
4. Do Regular Physical Activity
The daily or regular practice of various exercises can help regulate blood sugar levels and overweight. Through this, the main systems of the body are activated, in addition to improving metabolic activity.
Therefore, only 30 minutes of exercise a day can help prevent diabetes and cardiovascular problems.
5. Reduce the Intake of Foods Containing Refined Sugars
Unfortunately, refined sugar causes a serious addiction in the body that is very difficult to stop. The worst of all is that it is present in many of the foods sold in the market and it seems impossible not to eat a few grams a day.
What can be done for sure is to reduce to the maximum the intake of those foods that clearly show that they contain significant amounts of sugars.
Among these are:
- Biscuits and bakery sweets
- Fruits in syrup
- Industrial honey
- Soft drinks and soft drinks.
6. Ingest Grapefruit before meals
Intake of half a grapefruit before two of the main meals can significantly reduce the risk of type 2 diabetes and obesity. This citrus contains a flavonoid called naringenin that could improve the cells’ reaction to insulin.