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Tips on how to avoid getting diabetes at a young or old age

 Type II diabetes can haunt you young or old if you consume food and drink. If you don't want to get diabetes at a young age, you should start doing the following tips.

Diabetes is still a disease that many Indonesian people suffer from. Quoted from the Ministry of Health's release at the end of 2018, diabetes in Indonesia has shown an increase.

At the global level, as many as 90-95% of diabetes cases are type 2 diabetes. For your information, type 2 diabetes is a disease characterized by high levels of sugar (glucose) in the bloodstream.


illustration of drinking coffee can cause diabetes
 

Initially, the body's cells are not able to respond to insulin properly (insulin resistance). The next phase, the pancreas does not produce enough insulin.

However, you do not need to worry because type 2 diabetes can be prevented. The way to prevent this disease is quite easy, namely changing your lifestyle.


Generally, the factors that increase the risk of diabetes are food, drink, and lazy to exercise.

You don't want to get type 2 diabetes at a young age. Here are tips to prevent type 2 diabetes.

1. Reduce sugar intake


Many studies have linked sugar consumption with the risk of type 2 diabetes. Diabetes can indeed be triggered by many factors, including an unhealthy lifestyle.


Experts believe that high-sugar drinks and foods increase a person's risk of developing type II diabetes, either directly or indirectly.


2. Make water as the main drink


Instead of consuming contemporary drinks with a super sweet taste every day, you should drink water more often.


Just so you know, water is the safest and healthiest drink, to keep the body hydrated. Others, water can improve the body's control of blood sugar levels, as well as insulin response.

3. Exercise regularly


Regular physical activity has many benefits for the body, including as a way to prevent diabetes.


For your information, exercise can increase the sensitivity of the body's cells to insulin.


Various types of exercise, can be done to prevent diabetes. For example, strength training, aerobic exercise, and high-intensity interval training.


You can choose the sport that you like the most, so you can do it regularly.


4. Avoid or reduce simple carbohydrates


Simple carbohydrates are carbohydrates that are digested faster. Not only that, the glycemic index of this food is also quite high.

Thus, simple carbohydrates cause spikes in blood sugar and insulin levels after you eat them.


What are the sources of simple carbohydrates? One of them is white rice, which is the staple food of Indonesian people.


In addition, white flour, pasta, white bread, soda, and some snacks are also sources of simple carbohydrates.

5. Maintain weight


You belong to the group of people who are overweight. You should start losing weight.


Losing weight is not just to increase self-confidence for some people. Creating an ideal body weight, is one way to prevent diabetes.


Because, most cases of type 2 diabetes, triggered by conditions of obesity or excess weight. Reducing weight if excess, needs to be done to reduce the risk of diabetes.


There are many types of diets to choose from, to get the ideal body weight. For example, a low-carb diet, the Mediterranean diet, or the Paleo diet.

Even so, choose the type of diet that is healthy, and can be done in the long term to maintain an ideal weight. In addition, we are also advised to know the daily calorie needs.


To lose weight, make sure your body is in a calorie deficit. That is, calories from food intake should be less, compared to energy expended on that day.


6. Reduce consumption of instant food


In an era that is all instant, processed foods, such as frozen foods and instant noodles, are indeed difficult to avoid. However, you can start limiting their intake, as a way to prevent diabetes.


Processed foods have been linked to a variety of health problems. Such problems include obesity, heart disease, and diabetes.


7. Have a cup of tea and coffee


In addition to water as the main drink, you can also sip a cup of coffee or tea.


Several studies have proven, consumption of tea and coffee, within reasonable limits, helps lower the risk and prevent diabetes. One of the easily available teas is green tea.


Green tea contains unique antioxidant molecules, which have been proven by experts to be able to lower blood sugar, and increase the sensitivity of the body's cells to insulin.

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