Take Care of your Body to Prevent Diabetes
Maintain a Healthy Lifestyle to Prevent Diabetes
Diabetes is a condition in which an individual’s body cannot produce enough (or any) insulin, thus raising the glucose levels in the blood. There are both genetic and environmental factors that cause this disease. While genetic factors are not reversible, doing your part can help prevent the onset of diabetes. You can help yourself avoid diabetes by following a balanced diet, getting plenty of physical activity and caring for your mental health.
When caring for your body, smart eating is crucial. Smart eating means creating a meal plan which includes poultry and lean meats, vegetables, fruits, whole grains, beans and fat free dairy. It is important to note that it is individuals should be cautious when choosing fruits. Minimize the consumption of fruits high in sugar such as melons, mango, and pineapple.
Constant elevated levels of stress leads to higher levels of cortisol. Although cortisol is beneficial when it produces our “fight or flight response”, consistently elevated levels produce excess glucose which increases blood sugar levels.
While stress is awful for your body in and of itself, an additional danger with stress is poor management. It would be ideal to eliminate stress all together, but if this is not possible, it is beneficial to learn different stress management techniques. Often times, alcohol and binge eating are used as coping mechanisms which wreak havoc on the body and raise blood sugar levels.
Relax and Unwind
Sleep deprivation is shown to resemble insulin resistance in the body, which is an antecedent to diabetes. Make sure you are getting an adequate amount of sleep to avoid developing these complications. Seven to nine hours of sleep each night is the recommended number for adults.
Relaxation techniques such as meditation and yoga are also beneficial for those trying to avoid illness and diseases such as diabetes. These activities help relax your mind and give you the ability to better cope with stress.
Whether you practice a sport you thoroughly enjoy or you venture out and try new activities, it’s important to get your body moving. Exercise helps your body use insulin correctly and keeps blood sugar levels in check. 30 minutes a day of walking, swimming, or light weight training can do the trick. If you’re interested in trying new activities, tai chi or spinning are worth a try. Spinning is a great aerobic exercise which will get you burning calories quickly. Tai Chi on the other hand, is slower paced but can be used as a stress reducer as well.
Maintaining a healthy lifestyle will help reduce the risk of developing many illnesses including diabetes.