How to prevent diabetes is important to be applied by anyone. This is because the number of people with diabetes is increasing every year. In addition to preventing diabetes or diabetes, this preventive step is also important as part of a healthy lifestyle.
Diabetes is a global health problem of increasing concern. Research data in 2018 showed that around 450 million people worldwide have diabetes. In Indonesia alone, the number of people with diabetes in all provinces is estimated at around 15-17 million people.
In general, diabetes is divided into two types, namely type 1 and type 2 diabetes. Type 1 diabetes occurs when the body is unable to produce insulin in sufficient quantities, so that glucose or sugar consumed cannot be processed.
Meanwhile, type 2 diabetes is a condition when the body cannot use insulin properly. Beyond that, diabetes can also occur during pregnancy (gestational diabetes).
Whatever the type, this disease can then cause blood sugar (glucose) levels to become high. If left unchecked, uncontrolled high blood sugar can lead to a number of dangerous complications.
The Right Tips for Preventing Diabetes
The exact cause of type 1 diabetes is not known. However, this condition is associated with autoimmune diseases, genetic disorders, and heredity. Because it is not known with certainty, then the prevention can not be ascertained.
Meanwhile, type 2 diabetes is known to be associated with genetic factors, unhealthy lifestyles, obesity, and insulin resistance.
To prevent diabetes, there are several ways that can be done, namely:
1. Applying a healthy diet
Living a healthy diet is one of the main keys to avoiding diabetes. In order not to get diabetes, you are advised to limit the consumption of foods and drinks high in sugar, calories, and fat, such as processed foods, cakes, ice cream, and fast food. To reduce the risk of developing diabetes, limit your daily sugar intake to 40 grams or the equivalent of 9 teaspoons of sugar.
Instead, increase the consumption of vegetables, fruit, nuts, and whole grains that contain lots of fiber and complex carbohydrates. Prevention with herbal ingredients can be done by using the mangosteen rind.
If you like snacking, you should choose healthy snacks, such as milk, low-fat yogurt and sugar, and beans boiled without salt. In addition, avoid soft drinks or packaged fruit juices that have high sugar content and drink lots of water.
2. Doing exercise regularly
Regular exercise has many benefits, one of which is preventing the body from developing diabetes. Regular exercise can help the body use the hormone insulin more effectively, so that blood sugar levels can be better controlled.
Take your time to exercise at least 30 minutes a day. Any type of exercise, as long as it is done regularly, can be an effective way to prevent diabetes.
3. Maintain ideal body weight
Ideal body weight can be determined using a BMI calculator (body mass index). If your body's BMI value is high to exceed the normal limit, then you may be obese. This condition is one of the factors that can increase a person's risk of developing diabetes.
Therefore, it is important to always maintain an ideal body weight with regular exercise and a healthy, balanced diet.
4. Manage stress well
Stress that is not managed properly can increase the risk of developing diabetes. This is because when experiencing stress, the body will release stress hormones (cortisol) which can increase blood sugar levels.
Not only that, when stressed, the body will also tend to be hungry more easily and be encouraged to eat more. Therefore, you must be good at managing stress so you don't take it out on eating or drinking snack excessively.
5. Checking blood sugar regularly
To assess blood sugar levels, you need to check blood sugar regularly to the doctor. This blood sugar test may need to be preceded by fasting for at least 10 hours before the test is performed. Blood sugar tests are important to monitor blood sugar levels and detect diabetes early.
For those of you who are healthy and not at high risk of diabetes, blood sugar checks can be done once a year.
However, if you have high risk factors for developing diabetes, such as being 40 years of age or older, have a history of heart disease or stroke, are obese, or have a family member who is also diabetic, your doctor may recommend more frequent blood sugar tests.
In addition to doing the steps above, you also need to eliminate other unhealthy habits by quitting smoking, limiting the consumption of alcoholic or fizzy drinks, and getting at least 7 hours of adequate sleep every day.
In addition to undergoing some of the diabetes prevention steps above, you can also consult with your doctor to determine what steps you can take to avoid diabetes.