Diabetes has become more and more popular in many countries in the world. This disease has two types: type 1 diabetes and type 2 diabetes. While type 1 diabetes often appears in children, teenagers or young adults, type 2 diabetes is described as an epidemic.
Following are 5 ways that can help you prevent and protect against diabetes.
1. Drink coffee
If you are a coffee drinker, there is good news for you: Sipping the beverage can keep diabetes at bay. According to a study conducted by researchers at the Harvard School of Public Health, drinking more than 6 cups of java daily could lower the risk of developing type 2 diabetes up to 29 to 54 percent, and sipping 4 to 5 cups cut risk about 29 percent. Besides, coffee has the great positive effects on blood sugar levels and improves metabolism. In addition, java is loaded with magnesium, potassium and antioxidants that help cells absorb sugar and even protect insulin-secreting cells from damage.
2. Eat breakfast
Eating breakfast every day is another way to avoid diabetes. A recent study showed that eating something within two or three of rising daily could reduce the risk of developing the disease by 34 percent. Another study also revealed that skipping breakfast temporarily induced insulin resistance, making more likely for someone to get diabetes. There are some healthy foods and fruits that you should include in your breakfast like peaches, eggs, a bowl of muesli or high-fibre cereal with skim milk, yogurt with fresh berries, whole-grain cereals, etc.
A study showed that people who exercised up to 4 hours a week or about 35 minutes a day cut their risk of diabetes by 80 percent. Physical exercise helps prevent diabetes by transporting blood sugar into fuel-hungry muscle cells and increasing insulin sensitivity. So you can practice yoga or walk as much as you can every day to protect against diabetes. You can also sign up for an aerobic class and climb stairs instead of using an elevator. These activities can not only keep you trim and control your cholesterol and blood pressure but also regulate insulin production.
4. Get a good night’s sleep
Lack of sleep can cause spikes in the hormone cortisol, which raises insulin levels and leads to blood sugar imbalances. People who sleep less than 5 hours also double the risk of high blood pressure. What’s more, according to results from the Boston Area Community Health Pre-Diabetes Study, sleeping less than 6 hours a night is associated with a 60 percent higher rate of diabetes. Meanwhile, a study by Yale University also found that those who regularly get less than 6 hours of shut-eye double their diabetes risk. So it is important for you to get a good night’s sleep to protect yourself from diabetes.
5. Lose weight
Excess weight is the number one reason that causes you to be at higher risk for Type 2 diabetes. Even extremely overweight people are 70 percent less likely to get this disease when they lose just 5 percent of their weight. Therefore, shedding some pounds is the single most effective method of prevention.