Diet, exercise, and stress control are important measures that affect your personal risk of developing diabetes and heart disease. Research results show that lifestyle changes extend life expectancy by 10-15 years. Simple tips not only prolong physical health, but also improve mental well-being.
1. The fight against obesity
Obesity is one of the most important risk factors for developing type 2 diabetes. The so-called "visceral" fat, which is formed on the stomach, is the greatest health hazard.
Fatty degeneration of the liver is the result of visceral obesity. Another consequence is an increased risk of myocardial infarction and stroke.
2. Move at least 30 minutes a day
Instead of taking the elevator, climbing stairs is recommended. Weight training, as well as jogging, walking, cycling, swimming are the most effective types of exercises. Positive side effects: improved well-being and weight loss.
You need to move in the "aerobic" range of medium or high intensity. During the exercise, the heart rate should be at least 110-120 beats per minute.
3. Proper diet
It is recommended to take a varied diet and reduce the content of salt, simple sugars and saturated fats. According to Portuguese studies, a vegetarian diet prevents type 2 diabetes and coronary heart disease.
Dietary fiber improves insulin action and lowers blood sugar.
The WHO recommended dose of fiber is 30 g per day. Every day you need to take 4 ½ cups of vegetables and fruits, as well as whole grains. Legumes (e.g. beans, peas, lentils) also contain a lot of dietary fiber.
4. Avoid hidden fats
Sausages, beef jerky or processed meats contain large amounts of fat. Cheeses are rich in harmful saturated fatty acids. Fish (salmon, tuna, mackerel) is highly recommended due to its beneficial unsaturated fatty acids and proteins.
It was previously believed that omega-3 fatty acids prevent the development of cardiovascular disease. Current scientific knowledge does not support the preventive benefits of unsaturated fatty acids.
5. Refusal of sweet carbonated drinks
Lemonade, cola and fruit juices are drinks with a high concentration of sucrose, which dramatically increase blood sugar and insulin levels. They not only contribute to overweight and obesity, but also lead to diabetes.
Versions of cola, soft drinks or juices with sweeteners are a harmful alternative, as they also increase the risk of developing diabetes and heart disease.
It is recommended that you drink at least 1.5 liters of pure water per day.
6. Include coffee in the diet
Coffee, studies show, has a protective effect on the heart and pancreas. 4-7 cups of coffee per day reduce the risk of developing type 2 diabetes by 25%. An important condition is the correct time for drinking the drink. Coffee should be taken at lunch time.
7. Take alcohol in moderation
Reducing alcohol consumption is important in terms of diabetes risk. Alcohol drinks increase blood sugar, damage nerves and lead to alcoholic obesity in the liver.
The acceptable amounts of alcohol for health are 10 g (1 x 0.125 L of white wine) for women and 20 g for men (0.5 L of beer).
8. Forget about smoking cigarettes
Smoking or nicotine are the main risk factors for diabetes. People who quit smoking reduce their risk of developing type 2 diabetes by 30–50%. Harmful substances - carbon monoxide and other combustion products - are harmful to adipose tissue, as well as to the pancreas.
Cigarette smoking damages blood vessels and increases the risk of developing chronic obstructive pulmonary disease.
9. Maintain normal blood pressure.
People with normal blood pressure are less likely to suffer from diabetes. High blood pressure combined with high blood sugar damage small (kidney, eyes, heart, nerves, brain) and large vessels in the heart, brain, legs, and kidneys.
10. Sleep well
Sleep disorders negatively affect blood sugar, insulin action and hormone release.
Severe sleep disturbances, including sleep apnea, are closely associated with diabetes.
