Even though you have diabetes or are at risk of diabetes , the most important thing for you is to know what triggers the disease and how to manage them effectively . You can keep a healthy life even with diabetes .
Here are 10 ways to manage diabetes to live healthier written by Robin Westen for Third Age :
1 . Focus on fruits and vegetables
Based on a study at the Institute of Metabolic Science in the UK , individuals who consume more than 10 types of fruit and vegetables every week 40 % more secure than diabetes than someone who only consume 8 types of vegetables and fruits . So , always make sure to eat at least one fruit and vegetables in your every meal or snack . Then , continue to increase from day to day and from week to week .
2 . Choose low-fat dairy products
A written research in the Journal of Nutrition says, women who consume dairy products have a weak lower lower risk of type 2 diabetes . Researchers suspect that some proteins in milk may stimulate the secretion of insulin in the body . The combination of nutrients such as vitamin D , calcium , and magnesium may also lower the risk of diabetes .
3 . Concern yourself
A new guideline from the American Diabetes Association pressuring that your sugar levels are very dependent on individual factors , such as age , health , and complications . Therefore , a person age 65 or older should be to keep yourself and to carefully against the side effects of drugs .
4 . Leave plastic
Based on a study of over 1000 elderly people published in the journal Diabetes Care , the blood that has a high content of chemicals called phthalates are two times higher risk for type 2 diabetes . Malicious content is found in the fact many clothes , cosmetics , food packaging , and perfume . So , reduce the use of plastic can not be recycled and use phthalate -free products . In addition , also make sure your home has good air circulation so that contamination of phthalate material in the air can be avoided .
5 . Avoid white rice
The more you eat rice PTIH the greater the risk of developing diabetes . That revealed a study at Harvard . To replace intake of rice , IJI consume grains, such as brown rice and oats .
6 . Waking up and moving
Based on a study at the Heart and Diabetes Institute in Melbourne , Australia , sitting too long will raise your blood sugar levels . The best advice for you is do stretch every 20 minutes once or berelilinglah around the room . Easy , is not it?
7 . Eating Fish
It has been widely known that seafood is rich in useful content , one of which is omega 3 . Omega 3 can improve metebolisme that will help lower blood pressure and levels tricylglycerol . Omega 3 can be obtained from salmon , mackerel , sardines , and fish oil supplements . Aside from fish , omega- 3 also contained in walnuts , pumpkin seeds , spinach , and salad .
8 . Healthy snack
You may also like sweets or chocolate as a snack option . Better, you replace it with egg white snack or baked chicken . In addition to producing energy for the body , these snacks also will not raise your blood sugar levels .
9 . Consider food labels
When you start to pay attention to food labels , that's when you will begin to choose foods low in sugar and fat , such as a University of Minnesota study reveals d . So start to read food labels carefully before you buy it in the supermarket .
10 . Improve quality of sleep
A study on sleep at the University of Chicago said poor sleep will increase blood sugar levels by 23 % and improve insulin resistance by 82 % . From now on , avoid coffee and create your bedroom as comfortable as possible .
Here are 10 ways to manage diabetes to live healthier written by Robin Westen for Third Age :
1 . Focus on fruits and vegetables
Based on a study at the Institute of Metabolic Science in the UK , individuals who consume more than 10 types of fruit and vegetables every week 40 % more secure than diabetes than someone who only consume 8 types of vegetables and fruits . So , always make sure to eat at least one fruit and vegetables in your every meal or snack . Then , continue to increase from day to day and from week to week .
2 . Choose low-fat dairy products
A written research in the Journal of Nutrition says, women who consume dairy products have a weak lower lower risk of type 2 diabetes . Researchers suspect that some proteins in milk may stimulate the secretion of insulin in the body . The combination of nutrients such as vitamin D , calcium , and magnesium may also lower the risk of diabetes .
3 . Concern yourself
A new guideline from the American Diabetes Association pressuring that your sugar levels are very dependent on individual factors , such as age , health , and complications . Therefore , a person age 65 or older should be to keep yourself and to carefully against the side effects of drugs .
4 . Leave plastic
Based on a study of over 1000 elderly people published in the journal Diabetes Care , the blood that has a high content of chemicals called phthalates are two times higher risk for type 2 diabetes . Malicious content is found in the fact many clothes , cosmetics , food packaging , and perfume . So , reduce the use of plastic can not be recycled and use phthalate -free products . In addition , also make sure your home has good air circulation so that contamination of phthalate material in the air can be avoided .
5 . Avoid white rice
The more you eat rice PTIH the greater the risk of developing diabetes . That revealed a study at Harvard . To replace intake of rice , IJI consume grains, such as brown rice and oats .
6 . Waking up and moving
Based on a study at the Heart and Diabetes Institute in Melbourne , Australia , sitting too long will raise your blood sugar levels . The best advice for you is do stretch every 20 minutes once or berelilinglah around the room . Easy , is not it?
7 . Eating Fish
It has been widely known that seafood is rich in useful content , one of which is omega 3 . Omega 3 can improve metebolisme that will help lower blood pressure and levels tricylglycerol . Omega 3 can be obtained from salmon , mackerel , sardines , and fish oil supplements . Aside from fish , omega- 3 also contained in walnuts , pumpkin seeds , spinach , and salad .
8 . Healthy snack
You may also like sweets or chocolate as a snack option . Better, you replace it with egg white snack or baked chicken . In addition to producing energy for the body , these snacks also will not raise your blood sugar levels .
9 . Consider food labels
When you start to pay attention to food labels , that's when you will begin to choose foods low in sugar and fat , such as a University of Minnesota study reveals d . So start to read food labels carefully before you buy it in the supermarket .
10 . Improve quality of sleep
A study on sleep at the University of Chicago said poor sleep will increase blood sugar levels by 23 % and improve insulin resistance by 82 % . From now on , avoid coffee and create your bedroom as comfortable as possible .
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