publish date 2022-03-07 20:29:48
According to the Centers for Disease Control and Prevention, 37.3 million people in the United States have diabetes and 96 million people have prediabetes, according to the “eat this not that” medical website.
According to the website, there are two types of diabetes: Type I, defined as juvenile diabetes or insulin-dependent diabetes, and Type II, which is largely related to lifestyle and develops over time. If left untreated, diabetes is associated with serious health conditions such as nerve damage, kidney failure, blindness, heart disease and amputations.
Here are five secrets that a diabetic can follow to control it.
1- Exercising and lifting weights
There is growing evidence that exercise and weight lifting are highly effective in both preventing and managing type 2 diabetes. One paper from the Harvard School of Public Health showed that lifting weights can reduce the risk of developing type 2 diabetes by a third.
“So far, previous studies have reported that aerobic exercise is of great importance for the prevention of type 2 diabetes … But many people find it difficult to engage in exercise and exercise,” said Anders Grantved, visiting researcher from the Department of Nutrition at HSPH and a doctoral student in epidemiology at the University of Southern Denmark. aerobic exercise or adherence to it. The new findings suggest that lifting weights – to a large extent – can serve as an alternative to aerobic exercise for the prevention of type 2 diabetes.”
2- Manage stress and tension
Did you know that stress levels affect blood sugar and diabetes? According to the Cleveland Clinic; She explains, “Stress can make it more difficult to control your diabetes because it can disrupt your daily routine and wear and tear your body…The hormones caused by stress increase blood pressure, raise your heart rate, and can lead to a spike in blood sugar. “High blood sugar can make you feel frustrated or tired. Low blood sugar can lead to malaise or stress.”
3- Mediterranean diet
Following the Mediterranean diet can help manage diabetes and reduce the risk of obesity “Adherence to the Mediterranean diet may prevent the development of diabetes regardless of age, gender, race or culture,” says Professor Demosthenes Panagiotakos. Harukopio University in Athens, Greece, “says this diet has a beneficial effect, even in high-risk groups,” and talks about the fact that it is “never too late to start eating a healthy diet.”
4- Stop smoking
According to the Centers for Disease Control and Prevention (CDC), smokers have a 30% to 40% higher risk of developing type 2 diabetes than non-smokers.
The center explains that “studies have confirmed that when people with type 2 diabetes are exposed to high levels of nicotine, insulin (the hormone that lowers blood sugar levels) is less effective… and people with diabetes who smoke need larger doses of insulin to control their blood sugar levels.” sugar level in blood”.
5- Weight loss
Weight loss has a significant impact on type 2 diabetes, says Amy Hesse-Fischl. “Weight loss should be the number one goal for newly diagnosed and overweight people…every recommendation aimed at aiding weight loss leads to a reduction in Blood glucose such as reducing meals, eliminating sugar-sweetened beverages and juices, and adding physical activity. All these small changes lead to small successes, which ultimately increase the confidence needed for patients to continue to lose more weight.”
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