11 Ways to prevent diabetes that can start today!

Diabetes mellitus is characterized by an increase in blood sugar levels. The cause can be related to heredity to obesity. Prevention of type 1 diabetes is difficult because it is related to genetic factors. Meanwhile, type 2 diabetes, which generally starts from an unhealthy lifestyle, can still be prevented. The way to prevent diabetes is to focus on maintaining normal blood sugar levels.

The phrase "prevention is better than cure" is true. The reason is, diabetes is a disease that requires lifelong treatment. Therefore, it is important to take diabetes prevention steps from now on.

How to prevent diabetes mellitus

The increase in blood sugar levels in type 2 diabetes begins with a condition of insulin resistance. This condition causes the hormone insulin to be unable to be used optimally by the body's cells.

Even though insulin functions to help the body's cells absorb blood sugar (glucose) which is then converted into energy.

However, about 9 in 10 cases of type 2 diabetes can be avoided with simple prevention that includes lifestyle changes.

By living a healthier lifestyle, the sensitivity of the body's cells to insulin can increase, thereby preventing the risk of insulin resistance.

The following are ways to make lifestyle changes to prevent diabetes:

1. Maintain ideal body weight

Having an ideal body weight is one way to prevent diabetes in the future. This is because obesity (being overweight) is one of the main causes of diabetes.

Obesity interferes with the work of metabolism which ultimately makes cells in the body unable to respond to insulin properly. Your body becomes less or completely insensitive to insulin. As a result, insulin resistance which leads to diabetes.

The results of clinical trials conducted by the National Institutes of Health (NIH) also suggest this as a diabetes prevention measure. In its report, the NIH said by losing weight, preventing diabetes by up to 58 percent.

To monitor your ideal body weight, you can find out your Body Mass Index (BMI) through the BMI Calculator from Hello Sehat.

2. Eat a balanced nutritious diet

A good diet is another way to prevent diabetes. This prevention can help you control your body weight to stay ideal so that the risk of diabetes will decrease.

So far, most people tend to be accustomed to eating fast food, fat and high sugar. So, to prevent diabetes, you need to rearrange these food choices.

To prevent diabetes, make sure your dinner plate always contains complete and balanced nutrition, namely carbohydrates, protein, fiber, good fats, and vitamins and minerals.

You need to avoid certain types of food as well as increase your intake of certain foods. Here's the list:

Foods to avoid

Foods high in saturated fat, such as fatty cow's milk, cheese, ice cream, sausages, nuggets, cakes and fritters.
Packaged food and beverages.
Foods high in sodium, such as salt, instant cooking spices, and instant noodles.
Foods and drinks high in simple carbohydrates, such as candy, pastries, soft drinks, sweet snacks (martabak).

Good food for health

Complex carbohydrates, such as brown rice, fruit, vegetables and whole grains.
High-fiber foods, such as kidney beans, legumes, fruit and vegetables.
Good sources of fat, such as fish meat (without skin and not fried), avocado, olives, and almonds.

3. Pay attention to carbohydrate and sugar intake

Glucose which affects blood sugar levels is the result of the breakdown of carbohydrates. As a way to prevent diabetes, you can choose a source of complex carbohydrates, such as brown rice.

Carbs that are good for maintaining blood sugar have a low glycemic index because they are richer in fiber. That way, carbohydrates take longer to break down into glucose.

You also need to pay attention to your daily sugar intake. Daily sugar intake is often excessive due to the consumption of added sugar that is mixed into food and drinks.

The sugar in question includes artificial sweeteners, liquid sugar or crystal sugar, as well as natural sugars in honey, fruit made into juices, and fruit concentrates.

Excessive consumption of high-sugar foods will trigger metabolic problems, interfere with the insulin production process and lead to obesity or obesity.

According to the Indonesian Ministry of Health, the limit for added sugar intake in food and beverages is a maximum of 50 grams or the equivalent of 4 tablespoons.

4. Maintain the portion of the meal

The next step to prevent diabetes is to measure out the daily meal portions. Especially if you are used to eating large portions.

Eating excess portions make you consume more calories. This can increase body weight and risk of diabetes.

Using smaller plates can be one way to keep your meals in order to prevent diabetes. Eating with small plates makes you subconsciously so you have to eat less than usual.

Ideally, it is better to eat small amounts of food often rather than having to eat large amounts at once.

5. Increase physical activity

Lifestyle mager aka lazy to move contributes to the increase in blood sugar levels slowly.

A study in a journal Pediatric Academic Societies reported that adults who are accustomed to watching TV for more than 3 hours every day are at high risk of experiencing premature death due to chronic diseases, including diabetes.

Therefore, get used to being more active and avoid doing activities that cause you to sit or lie down for too long.

Physical activity can increase the body's metabolism. This can encourage the process of storing sugar in muscle tissue and increase the body's response to insulin.

Diabetes prevention measures that can be taken daily to make the body move more actively include walking a lot, climbing stairs, gardening, and cleaning the house.

6. Exercise routine

Physical activity, including exercise that lowers blood sugar, which is done regularly can be used as a powerful way to prevent diabetes.

Exercise can help burn calories to produce energy and store glucose in muscles for energy reserves. That way, sugar does not accumulate in the blood.

Exercise also helps your body become more sensitive to insulin. This certainly prevents you from the risk of insulin resistance.

As a measure to prevent diabetes, spend at least 30 minutes each day exercising.

7. Stop smoking

Quitting smoking can also help you prevent diabetes. In fact, type 2 diabetes is the type of diabetes most smokers experience.

In review studies on Journal of the American Medical Association analyzed several large studies on smoking and diabetes.

Active smokers had a 44% higher risk of diabetes than nonsmokers. The risk increases by 61% if you smoke more than 20 cigarettes per day.

If you are an active smoker, there is no more effective way to prevent diabetes than to quit smoking. Even though it's difficult, you can start little by little.

8. Reduce consumption of sweet foods

Limiting consumption of sweet foods can be a surefire way to prevent diabetes. Eating too much sweetness can lead to weight gain.

For those of you who like sweet foods, limiting their portions is the best diabetes prevention measure even though it may not be easy.

Sweet cravings usually arise when you are stressed or bad mood. By eating sugary foods, most people assume a better mood and less stress.

However, eating sugary foods when under stress can make you addicted more easily. As a result, you eat too much of it.

So, how to prevent diabetes for sweet food lovers can be done by managing stress properly. Instead of consuming sugary foods, engage in beneficial activities that reduce stress such as reading a book, exercising, or Chat with best friends.

9. Drink lots of water

You can prevent diabetes by reducing consumption of sugary drinks, such as soda, energy drinks and packaged fruit juices). Well, instead of drinking sweet things, it's better to just drink water.

This way of preventing diabetes can increase the ability of the body's cells to respond to insulin properly.

So that you get used to consuming plain water to prevent diabetes, start by bringing your own drinking bottle wherever you go. In addition, provide drinking water at your desk or in your bedroom.

10. Don't skip meals

Preventing diabetes can be done by reducing the habit of eating a lot. However, that doesn't mean you can skip meals.

Skipping meals does not help prevent diabetes. In fact, it can drive you crazy to eat more. The reason is, you are already holding back your hunger so that your appetite will increase.

11. Take mineral supplements

Another way to prevent diabetes is to increase the consumption of mineral supplements, such as chromium and magnesium.

Both of these minerals are known to increase insulin sensitivity. Chromium plays a role in the metabolism of fats and carbohydrates in the body. Meanwhile, magnesium is a mineral that acts as a tissue receptor in the process of glucose absorption.

Diabetes prevention is very important to do as early as possible considering this disease can affect anyone and cannot be cured.

If you have trouble applying ways to prevent diabetes, especially if you are a risky group, consulting a doctor will be very helpful.