10 Tips to Prevent Diabetes Mellitus

1. Do more physical activity

There are many benefits of exercising regularly. Exercise can help increase your body's sensitivity to insulin, which helps keep blood sugar levels within normal range. According to a study conducted in men who were followed for 10 years, for every 500 kcal burned per week through exercise, there is a 6% reduction in relative risk for developing diabetes. The study also noted a greater benefit to men who are more obese.

With increasing exercise, the body use insulin more efficiently until 70 hours after exercise. So, exercising 3-4 times a week will be beneficial in most people.

2. Get plenty of fiber in the diet

 

Fiber foods not only reduces the risk of diabetes by improving blood sugar control but also reduce the risk of heart disease and maintain ideal weight by helping you feel full. Foods high in fiber include fruits, vegetables, grains, nuts and tubers. One high-fiber foods that are proven to control diabetes is rice bran.

3. Eat nuts and seeds

Although it is not clear why, whole grains can reduce the risk of diabetes and help maintain blood sugar levels. In a study of more than 83,000 women, consumption of peanuts (and peanut butter) seems to show some protective effect against development of diabetes. Women who consume more than five one-ounce servings of nuts a week lowered the risk of diabetes than women who do not eat nuts at all.

4. Lose weight

 About 80% of diabetics are overweight and overweight. If you are overweight, diabetes prevention can depend on weight loss. Each kg of weight you lose can improve your health.
In one study, adults who are overweight reduce their diabetes risk by 16 percent for each kilogram of body weight lost. Also, those who lost some weight at least 5 to 10 percent of initial body weight and exercising regularly reduces the risk of diabetes almost 60 percent in three years.

5. Drink plenty of low fat dairy products

 
collection of low fat dairy products appear to vary, depending on whether you are obese or not. In obese people, the more low-fat milk is consumed, the lower the risk of metabolic syndrome. In particular, those who consume more than 35 servings of dairy products a week had a much lower risk than those who consumed less than 10 servings a week. Interestingly, the relationship is not so strong in people who are slim.

6. Reduce animal fats.

 
In a study of more than 42,000 people, a diet high in red meat, processed meat, high fat dairy products, and candy, was associated with an increased risk of diabetes is almost twice of those who eat a healthy diet. This was independent of body weight and other factors.

7. Reduce consumption of sugar

 
Sugar consumption was not associated with the development of type 2 diabetes. However, after adjusting for body weight and other variables, it seems there is a relationship between drinking sugar-laden beverages and the development of type 2 diabetes. Women who drank one or more sugary drinks a day had nearly double the risk of developing diabetes than women who drank one or less per month.

8. Quit Smoking

 
Smoking not only contribute to heart disease and cause lung cancer but is also associated with the development of diabetes. Smoking over 20 cigarettes a day can increase the risk of diabetes for more than three times that of nonsmokers. Exact reasons for this are not well understood. Possible smoking directly lowers the body's ability to utilize insulin. In addition, there is also the relationship between smoking and body fat distribution. Smoking tends to encourage the body shape "apple" which is a risk factor for diabetes.

9. Avoid trans fats

 
Avoiding the consumption of foods containing trans fats (hydrogenated vegetable oils) are widely used in processed products and fast food. They have been shown to contribute to heart disease and also can cause type-2 diabetes.

10. Get Support

 
Get friends, family or group of people to assist you in preventing diabetes. They can support you in maintaining your new healthy lifestyle.

Hopefully after reading "10 Tips to Prevent Diabetes Mellitus What You Should Know". Diabetes Mellitus become distant from you and your family.