Prevent diabetes in a natural way

For diabetics, the most important thing is to maintain blood sugar at normal levels. Too high or too low blood sugar levels are also not good. Controlling blood sugar means controlling healthy life. And this is not only true for diabetics, but also for healthy people. Suggestions for changing your daily routine below may help keep blood sugar low.

1. Exercise

Physical exercise can reduce the risk of diabetes. No need to do heavy exercises. 30 minutes of exercise every day, even just walking, also helps reduce blood sugar. If you like dancing, go to class a few times a week, the rest of the day, do aerobics.

It is important to maintain regular exercise regimen and can extend practice time on weekends.

2. Quit smoking

In addition to genetic factors and obesity, smoking is one of the risk factors for insulin resistance, prediabetes. Patients with diabetes will increase the risk of complications such as cardiovascular disease, stroke and blood circulation diseases.

3. Take a deep breath, relax

Situations that make your mind easier to stimulate your body to release hormones that raise blood sugar. If you are in a restless, anxious mood, use a chamomile tea, walk slowly in full body posture and take a deep breath. If possible, find a way to eliminate the cause of your stress. Listening to music, practicing yoga, meditating, playing musical instruments, entertainment . can help you calm your mind effectively.

Compared to white rice, brown rice is more beneficial for diabetics.Photo: Internet

4. Lose weight

Excess fat reduces the amount of insulin receptor cells in the body, making diabetes worse. When you are overweight, your body needs lots of insulin - hormones play a role in regulating blood sugar. Avoid overeating and use healthy foods.

5. Sleep well

Not only does it help restore vitality and refresh the spirit, good sleep also plays an important role in the health of diabetics. Normally, lack of sleep and diabetes go hand in hand.

One study showed that the body's response to sleep deprivation is similar to insulin resistance - prediabetes. When insulin resistance, cells in the body cannot use insulin effectively, leading to an increase in blood sugar.

6. Limit starch

What we eat has a huge impact on blood sugar levels. Foods containing starch, whether powder or sugar, increase blood sugar levels. Regular use of starchy foods increases insulin resistance and can lead to obesity.

Use brown rice instead of white rice, and rye bread instead of white bread. Green vegetables are also a good choice because they contain less starch and are rich in fiber, minerals and vitamins.

7. Drink enough water

Drinking enough water plays an important role in maintaining health. Coffee, tea, soda or juice cannot replace filtered water. Drinking plenty of water enhances blood circulation, is good for digestion and can help diabetics control blood sugar well. Water is said to be a natural solution to diabetes.

8. Abstain from alcohol

Alcohol also contains lots of calories. Diabetic patients with moderate alcohol intake also increase blood sugar levels. Conversely, if you drink too much, your blood sugar may decrease, and many cases will go to dangerous levels. Apart from alcohol, beer and white wine also contain starch and can increase blood sugar.

9. Eat grapefruit, apples

Eating grapefruit and apples is beneficial for diabetics. Recently, Israeli scientists discovered that antioxidants naringenin (which makes grapefruit) is effective as two drugs to control diabetes today is Fenofibrate and Rosiglitazone. Naringenin increases the body's sensitivity to insulin and helps people maintain a healthy weight - an important part of diabetes treatment.

Meanwhile, apples with high levels of soluble pectin fiber have been shown to help lower blood sugar and lower blood cholesterol. Danish researchers recommend that diabetics should eat apples every day.