Although genetic heritage may influence the development of type II diabetes, however, regarding the disease, there are many external factors, including unhealthy lifestyles that can cause diabetes. If your family includes at least one person who is diabetic, you have a hectic lifestyle, you smoke or have gained a lot of weight, then you need to learn how to stay away from diabetes. Here are some tips to help you prevent these disease.
No high-fat foods
To prevent type II diabetes it’s important to eat fewer aliments that contain fat. Avoid animal fats (red meat, eggs, sausage, cheese, butter and chocolate, ice cream or pastries). “Good” fats such as polyunsaturated fats that can prevent diabetes are found in fish (salmon, tuna), liquid vegetable oils and nuts.
There is no secret that your diet influences your body decisively. Ditch the processed carbohydrates like white bread, white rice, potatoes, pasta, donuts, pastries and cereals that are heavily processed. The high caloric index of these foods will stimulate the growth of blood sugar. Choose black or intermediate bread, whole wheat and brown rice. For breakfast cereals are ideal, such as muesli, oatmeal, seeds and nuts.
Control your weight
Weight gain is the leading cause of diabetes, the risk is higher by 40% at overweight people compared to those who have a normal weight. In addition, if you have a normal weight, you can reduce the risk of hypertension, cholesterol, the risk of osteoarthritis and cardiovascular accidents. If you feel you have gained weight, take action and give up all the foods listed above. Eat more fruits and vegetables and do not eat sweets in any form, except those cooked at home.
Physical inactivity is one of the main causes of diabetes. Lack of physical activity, watching TV and travelling by car from long periods of time increase the chances of developing diabetes. There’s no need to waste 2 hours in the gym, only a 30 minutes walk reduces by 30% the occurrence of type II diabetes.
Ditch cigarettes and drink alcohol in moderation
Besides the many negative consequences that they have on the skin, lungs, cardiovascular system, diabetes joins the long list of diseases caused by tobacco and alcohol. According to some studies, smokers are at 50% -90% higher risk than non-smokers to get diabetes. Alcohol plays an important role in prevention of many diseases, including diabetes, if not consumed in excess. A glass of wine a day for men and women increases the effectiveness of insulin to bring glucose into cells.