10 All-Natural Ways to Prevent Diabetes
Prevention of diabetes is in your hands…
Diabetes, a very common condition that leads to a range of health complications, including heart disease, takes 10 years of elevated blood sugar levels to develop. If the “grace period” is this long, how come many are diagnosed with diabetes every year? Is there any way that we can prevent ourselves from experiencing the severe effects of diabetes?
Turns out, there is. There are some healthy habits that you can incorporate in your daily life to make sure you don’t develop the disease. Well, you really don’t want to take drugs or inject insulin everyday for the rest of your life, right? So before it’s too late, here are some tips for you:
1. Want some salad? Say NO to mayo, YES to vinegar
Eating greens before a high-carb meal is one way to slash your intake of calories, which may lead to weight loss. For your vegetable salad, why not use vinegar as dressing rather than fatty mayonnaise? In a study by the Arizona State University, it was found that people with type 2 diabetes lowered their blood sugar levels after consuming about 2 tablespoon of vinegar before eating a starchy meal. According to the lead researcher, Carol Johnston, vinegar contains acetic acid which aids in the digestion of carbohydrates. Add honey, a pinch of salt, black pepper, 2 tablespoons of flaxseed oil and other spices you prefer for a more flavourful salad!
2. Get up and sweat it out!
Even if you don’t lose weight, you can still benefit from exercising. People who exercise for at least 35 minutes every day lowered their risk of diabetes by 80%, one study reveals. Physical activity increases the insulin receptors in your cells so the insulin is efficiently utilised. When going to work, park your car somewhere far from your office so you can give yourself time to walk. You may also consider going to the gym on weekends.
3. Warm your day up with coffee
Sipping 4-5 cups of coffee every day won’t just keep you alert and focused but can also cut your risk of type 2 diabetes by 29%, research from the Harvard School of Public Health reveals. Caffeine contains essential nutrients such as magnesium and potassium, as well as antioxidants that help absorb sugar. Whenever possible, get yourself a cup of coffee that does not contain cream and sugar (as they boost your calorie intake). To make your coffee more aromatic and flavourful, sprinkle it with cinnamon. German researchers actually found that cinnamon helps lower down blood sugar levels by 4%.
4. Fast food might sound good but it may also speed up your life!
It might be exhausting and severely laborious to prepare your own meal but it’s a great way to stay healthy and protect yourself from gaining weight. A study by the University of Minnesota which involved 3,000 people suggests that eating fast food raises the risk of diabetes and obesity. These foods are high in saturated and unsaturated fats, and other unhealthy ingredients.
5. Free yourself from stress
Stress stimulates hormonal imbalance which leads to various health problems. When you’re highly stressed, your blood sugar also increases. And before you know it, you’ve already developed diabetes! So make sure you give yourself time to de-stress. Practise yoga, learn some breathing and relaxation techniques, have a power nap during the day, go out with friends and family – these things are sure to blow your stress away.
6. Expand your social network
Being alone isn’t nice. Research shows that women who lived solo are more likely to smoke and engage in unhealthy habits – risk factors for diabetes. On the other hand, those who live with a partner, other adults, or children are 2.5 times less likely to develop such disease. But of course, you want to choose your friends. Look for those who can inspire and influence you to live a healthier life.
7. See a doctor.
It pays to be aware of your health status. A simple blood test can already give you an idea of whether or not you are at risk of diabetes. Remember, most symptoms of diabetes are barely noticeable at an early stage.
8. Sleep like a log.
Make sure you are able to sleep well at night, for at least 7-8 hours. Researchers from Yale University discovered that people who sleep for 6 hours or less increase their risk of diabetes by 50%. Poor sleep was also shown to increase the risk of heart disease.
9. Shed some pounds.
Losing weight makes you feel better and look more attractive. But did you know it can also keep diabetes at bay? Studies show that even people who are extremely overweight cut their risk of diabetes by 70% after shedding at least 10 pounds (even without exercising!).
10. Go green!
Having your 5-a-day portion of fruits and vegetables is crucial to improving your health. In a study involving 37,000 women, those who ate red meat five times a week were 29% more at risk of diabetes than those who only ate it once a week. Fruits and vegetables are the best source of antioxidants, vitamins and minerals that your body need to stay health.
What natural ways help you keep diabetes at bay?
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