Avoid diabetes with good habits

Simple changes can reduce your risk of diabetes. It is important to take care of your health.

A proper diet and exercise will reduce the risk of diabetes-Photo: Shutterstock

Monitor your weight. Diabetes is linked to being overweight and obese. Overweight people are at increased risk of developing type 2 diabetes. To lose weight, review your current diet and find ways to limit your calorie intake.

Furthermore, according to experts, even if your body weight is quite stable, you can still get diabetes if you have a wide waist (77 cm or larger for women and 89 cm or larger for men).

A large waistline is a warning sign of excess visceral fat, also known as belly fat, which can increase the body's risk of insulin resistance. So, by all means, keep your body in shape.

To shrink your waistline, avoid refined sugars and carbohydrates and choose whole grains instead. Also, incorporate healthy monounsaturated fats like avocados, olive oil, and omega-3 fatty acids (found in many fish) into your diet on a regular basis.

Eliminate signs of stress. Many scientific studies have shown that chronic stress can increase the risk of diabetes. If you are constantly tired and anxious, practice deep breathing when faced with stressful situations.

Deep breathing has been shown to be one of the best ways to reduce stress and can be done anywhere. The act of breathing deeply sends a message to the brain to help you calm down and relax.

To do this, follow these simple steps: sit in a comfortable position, place one hand on your belly, just below your ribs, and the other hand on your chest. Inhale deeply through your nose to push the air out of your belly, but keep your hand on your chest.

Then, exhale slowly through your mouth as if you were whistling. Repeat the above steps 5 to 10 times and you will feel a sense of lightness and calmness in your soul. Deep breathing can slow your heart rate, helping to combat chronic stress and diabetes.

Be active. Being inactive not only increases your risk of obesity or heart disease, but is also a major contributor to developing diabetes. When you exercise, your cells become more sensitive to insulin and can process blood sugar more efficiently.

When the body is inactive, cells are more likely to become insulin resistant (meaning they have trouble getting insulin into the cells). This causes blood sugar levels to rise. To counteract this mechanism, make a habit of being physically active for at least 30 minutes a day.

According to Alobacsi.vn