How to Prevent & Aliviate Diabetes
The probability of suffering from type 2 diabetes increases – and much – with certain habits and customs related to lifestyle and nutrition. Among the different risk factors, there are some that affect health the most. The most important thing is that they are habits that can be changed and move away from them, so that the prevention of this disease depends, to a large extent, on our decisions. What behaviors bring us closer to diabetes? This article reviews the top five.
It may seem obvious, but it is good to remember it. The consumption of sugar is the main risk factor for diabetes, as well as the habit that most influences their lack of control once established. As diabetes is an intolerance to glucose, the more quantity is ingested, the more it will commit the body to be able to control the blood levels of it.
But sugar is not only harmful to people with diabetes, but any healthy person should reduce their consumption in a healthy diet. Recently, the World Health Organization (WHO) has warned about the consumption of sugar and has reduced the maximum recommended amount to less than 10% of daily calories. To make matters worse, the intake of sugar, in addition to having undesirable effects at a physiological level in the body, is a highly addictive behavior.
Soft drinks are one of the biggest risk factors for diabetes. Not only do they have the damaging effects of sugar in sweet foods, but because they are drinks, they generate a higher glucose rise when predigested. In addition, they cause a lower sensation of satiety because they are denser and do not have to chew them.
This means that, when drinking soft drinks, you perceive to a lesser extent the calories that are being ingested and, in addition, the person is less full. These two reasons, together with the fact that the amount of sugar in soft drinks and energy drinks is very high, are what cause them to never be a healthy choice.
Take ultra-processed products
It is not a good idea to focus only on sugar as public enemy number one. Other ingredients that are included in ultra-processed and refined products are also not healthy and trigger the risk of type 2 diabetes. In fact, in the face of increasing awareness in the general population about the harm of sugar, many companies have decided to change their strategies and offers to produce food products “without sugar” but which are not healthy for that reason.
Bakery, prepared meals, bread, flours or sugar-free drinks are good examples of ultra-refined products that produce exacerbated rises in blood glucose even though they do not have sugar as such in their composition. This is because they use other highly refined ingredients, such as refined starches or flours. These by-products of other cereals are digested very quickly and for practical purposes, it is as if sugar were being ingested.
Also, the ” light ” or “zero sugar” soft drinks, even if they are calorie, are used to the sweet taste and alter the reward mechanisms.
Overweight, regardless of the type of diet being followed, does a disservice to health. Body fat exercises not only energy reserve functions; It also has hormonal effects that can trigger an inflammatory response that increases the risk of suffering from a metabolic syndrome.
The greater the weight, the glucose tolerance decreases and it is more complicated to regulate their blood levels. In fact, losing weight is one of the first strategies to improve the control of diabetes.
Have a sedentary life
Physical activity is one of the most important habits to prevent diabetes for multiple reasons: it improves body composition and, therefore, reduces the amount of fat and increases muscle mass. In short, it helps to get a body that requires more calories to function.
But beyond these changes, physical activity itself uses sugar and glycogen deposits as fuel and, on a hormonal level, drastically improves health. It is not only about “burning calories”, but about obtaining a healthier organism.
The International Diabetes Federation has a questionnaire translated into different languages where the current risk that each person has of suffering from this condition during the next 10 years can be measured. To do this, they use data about their nutritional status or family history.