Best Tips To Avoid Your Risk Of Diabetes You Never Know

Check Your Blood Sugar Label Regularly

Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat. Over time, having too much glucose in your blood can cause health problems. Although diabetes has no cure, you can take steps to manage your diabetes and stay healthy. Common types of diabetes are type-1 and type-2.

Diabetes can cause several other problems like heart disease, stroke, kidney disease, eye problems, dental disease, nerve damage and foot problems.

You can avoid diabetes by making a few lifestyle changes. The same changes can also lower the chances of developing heart disease and some cancers.

Control Your Weight

Over weight can never be good for your body. It causes many problems for your body. Excess weight is the single most important cause of type 2 diabetes also. It increases the chances of developing type 2 diabetes seven times more. Being overweight or obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight.

Check your weight and BMI, if it is above the healthy range then it is good to loose some weight. Losing weight around 7 to 10 percent of your current weight can cut your chances of developing type 2 diabetes in half.

Move Your Body

Your physical inactivity promotes type 2 diabetes. Regular exercise make your muscles work harder and improves their ability to use insulin and absorb glucose. This puts less stress on your insulin-making cells and avoid diabetes. 

To make your body active, you don't need intense exercise routine. Findings from the Nurses’ Health Study and Health Professionals Follow-up Study suggest that walking briskly for a half hour every day reduces the risk of developing type 2 diabetes by 30 percent. 

Similar study also reported similar diabetes-prevention benefits for brisk walking of more than 5 hours per week. This amount of exercise has a variety of other benefits as well. And even greater cardiovascular and other advantages can be attained by more, and more intense, exercise.

Avoid Television

Do you watch television more often? if yes then it's time to switch off your TV set. Television watching appears to be an especially detrimental form of physical inactivity. 

Studies suggests that if you spend 2 or more hours watching TV increases the chances of developing diabetes by 20 percent. It also increases the risk of heart disease, obesity and early death. The more television people watch, the more likely they are to be overweight or obese. 

Choose Whole Grains Foods

Choose whole grain food because there is convincing evidence that diets rich in whole grains protect against diabetes, whereas diets rich in refined carbohydrates lead to increased risk. The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the starches into glucose. This leads to lower, slower increases in blood sugar and insulin, and a lower glycemic index. 

In a study researchers looked at the whole grain consumption of more than 160,000 women whose health and dietary habits were followed for up to 18 years. Women who averaged two to three servings of whole grains a day were 30 percent less likely to have developed type 2 diabetes than those who rarely ate whole grains. When the researchers combined these results with those of several other large studies, they found that eating an extra 2 servings of whole grains a day decreased the risk of type 2 diabetes by 21 percent.

Skip The Sugary Drinks

Like refined grains, sugary beverages have a high glycemic load, and drinking more of this sugary stuff is associated with increased risk of diabetes. In the Nurses’ Health Study II, women who drank one or more sugar-sweetened beverages per day had an 83 percent higher risk of type 2 diabetes, compared to women who drank less than one sugar-sweetened beverage per month.

Studies also suggests that for every additional 12 ounce serving of sugary beverage that people drank each day, their risk of type 2 diabetes rose 25 percent. Studies also suggest that fruit drinks, fortified fruit drinks, or juices are not the healthy choice that food advertisements often portray them to be.

Water, coffee and tea are also good calorie-free substitutes for sugared beverages (until you mixed sugar in it). And there’s convincing evidence that coffee may help protect against diabetes, emerging research suggests that tea may hold diabetes-prevention benefits as well, but more research is needed.

Choose Good Fats

Choose good and healthy fats in your food. The types of fats in your diet can also affect the development of diabetes. Good fats, such as the polyunsaturated fats found in liquid vegetable oils, nuts, and seeds can help ward off type 2 diabetes.

Trans fats do just the opposite. These bad fats are found in many margarines, packaged baked goods, fried foods in most fast food restaurants, and any product that lists “partially hydrogenated vegetable oil” on the label.

Eating polyunsaturated fats from fish also known as “long chain omega 3” or “marine omega 3” fats does not protect against diabetes, even though there is much evidence that these marine omega 3 fats help prevent heart disease. If you already have diabetes, eating fish can help protect you against a heart attack or dying from heart disease.

Limit Red Meat And Avoid Processed Meat

Red meat has higher level of cholesterol. The evidence is growing stronger that eating red meat (beef, pork, lamb) and processed red meat (bacon, hot dogs, deli meats) increases the risk of diabetes, even among people who consume only small amounts.

In a combined study, researchers looked at data from roughly 440,000 people, about 28,000 of whom developed diabetes during the course of the study. They found that eating just one daily 3-ounce serving of red meat increased the risk of type 2 diabetes by 20 percent. Eating even smaller amounts of processed red meat each day increased diabetes risk by 51 percent.

Eat Nuts And Low Fat Dairy

Replace red meat food with healthy Nuts. Swapping out red meat or processed red meat for a healthier protein source, such as nuts, low-fat dairy, poultry, or fish, or for whole grains lowered diabetes risk by up to 35 percent. Not surprisingly, the greatest reductions in risk came from ditching processed red meat.

Quit Smoking

Smoking never benefits you and gives only health problems. Add type 2 diabetes to the long list of health problems linked with smoking. Smokers are roughly 50 percent more likely to develop diabetes than nonsmokers, and heavy smokers have an even higher risk. 

Limit Alcohol Intake

If you take alcohol regularly, try to limit it at moderate level. A growing body of evidence links moderate alcohol consumption with reduced risk of heart disease. The same may be true for type 2 diabetes. Moderate amounts of alcohol like up to a drink a day for women, up to two drinks a day for men, increases the efficiency of insulin at getting glucose inside cells. And some studies indicate that moderate alcohol consumption decreases the risk of type 2 diabetes.

If you already drink alcohol, the key is to keep your consumption in the moderate range, as higher amounts of alcohol could increase diabetes risk. If you don’t drink alcohol, there’s no need to start you can get the same benefits by losing weight, exercising more, and changing your eating patterns.

5 Best Eating Habits To Get You A Healthy Life Style

Healthy eating habit is good for your overall health. Seasonal and domestically grown foods are the best option to get more nutritions in your diet. 

Every one deserves a good and healthy lifestyle. If you are eating food just only for weight loss then you should think again. 

If your goal is just to reduce your belly and for this you are doing dieting, eating only selected food then you are making mistake. The mistake is not to enjoy your food!

Here are the 5 best eating habits you can adapt to get a healthy life style.

1. EAT MORE GOOD FAT

To get weight lose you first cut fat but it is not always the healthiest way. Actually it is an important source of energy.

Fats are of 2 types, monounsaturated and polyunsaturated. Monounsaturated fat considered to be the healthiest fat. Avocado, walnuts, Olives,  almonds and salmon fish are the examples of monounsaturated fats. These nutrition rich foods gives you a good dose of monounsaturated fat and prevent diseases to catch you.

In a more healthier way, you should include beneficial fat in your diet. Expert nutritionist advises that you should not fear eating fat. Fats are not to avoid.

Polyunsaturated fats are also not completely harmful. Like Omega 6s, they are not harmful for your health but not much beneficial like omega 3.

2. SAY NO TO DIETING 

Dieting is not a solution for your overweight. Eating should be good for your body and your mind should accept this. You should listen what your mind says about the food you are eating. Eat slowly and enjoy the meal. Notice the taste of the food. 

You should not focus on the weight lose, just make a relationship with your food. Your body needs good food so stop craving eating, understand your food requirement and improve your eating habits.

Give yourself permission to eat what you want and make sure you enjoy it, without feeling guilty. The food loses its power over you. So you eat less and crave that particular food less often.

3. TRY TO BECOME VEGETARIAN

It does not mean to become pure vegetarian, it's up yo you. Actually it means to eating less animal protein. health benefits are huge when we grow foods to eat. 

Plant based foods are fiber rich which helps to regulate blood sugar level and keeps you fill. It also healthy for your gut.

Vegetarian meals helps to get varieties of minerals, vitamins, antioxidants and other nutritional elements. This kind of meal boost your immune system.

Eating more plant protein helps detoxification of your body in a gentle way.

Being vegetarian also helps to remain in shape. You can easily drop some extra weight.

4. EAT SEASONAL FOOD

You eat a lots of fruit and vegetables throughout the year. When you diet, you eat selected foods daily and regularly. But do you think it is correct to force yourself to eat something specific?

You should enjoy your meal, fruit and vegetables. Actually variety of foods spice up your daily life. The benefit of eating variety of food helps to get more nutritions you need.

Eating seasonal fruits and vegetable are the best options to get varieties of nutritions. They are locally produced and easily available. Seasonal food are fresh and rich of vitamins and antioxidants while stored food have less vitamins and antioxidants content. 

The nutritions like vitamins, minerals etc rapidly decreases when stored for a longer period of time. Eating seasonal food also makes you interested in different foods throughout the year.   

5. CONTROL RISK OF DIABETES

Now a days, more people are being caught by diabetes risk although the awareness among people  is increased. People opts sugar free food and drinks in order to remove excess weight. The health risk from artificial sweeteners is also increasing.

Sugar is of course bad for your health. It actually increases your weight and risk of obesity. Obesity can result in cardiovascular diseases and diabetes.

There are some alternatives of artificial sweeteners like coconut sugar. Coconut sugar can be used like traditional sugar and has probiotic property. This probiotic add beneficial bacteria to your stomach and removes bad bacteria. It also include minerals, vitamins and antioxidants which are good for your health.

Do exercises regularly, control your sugar intake and eat good food to prevent risk of diabetes.