Diabetes mellitus or diabetes is a disease characterized by increased levels of blood sugar (hyperglycemia) continuously, especially after eating. There are three types of diabetes namely diabetes type 1, diabetes type 2, and gestational diabetes, but the most common is type 2 diabetes. Diabetes mellitus ranks 4th as a cause of human deaths in the world. Diabetes is caused by an unhealthy lifestyle such as unhealthy eating patterns that cause obesity and lazy to exercise. To reduce risk of diabetes, here are some tips that you can do, such as:
1. Constantly moving
Physical activity can lower blood sugar and improve insulin sensitivity. Research suggests that aerobic exercise or physical activity can help control diabetes such. (ADA) American Diabetes Association recommends for mild aerobic exercise like gymnastics or tennis practice half an hour each time, 5 times per week. It is also reinforced with a 16-year study by the Harvard School of Public Health that found that walking every day can reduce the risk of type 2 diabetes by 30%.
2. Turning to wheat and grain consumption
White bread, white rice, and potatoes are not only causing enlarged waist circumference, but these foods also have a high glycemic index, causing a spike in blood sugar and insulin levels. The experts also agreed that refined carbohydrates such as flour and sugar can increase the risk of diabetes. A Chinese study involving 75,000 women, found that women who have a high glycemic index diet, 21% greater risk of developing type 2 diabetes than those with a low glycemic indexed food.
It is recommended to control the consumption of carbohydrates and switch to wheat. Bread wheat, seral, and similar food is very good for preventing diabetes because it slows the absorption of carbohydrates. Another study from the Harvard School of Public Health also found that those who consumed an average of 2-3 servings of whole grains per day, 30% less likely to develop type 2 diabetes than those who rarely eat whole grains.
3. Try apple cider vinegar
Two tablespoons of apple cider vinegar a day can lower blood sugar spikes. It is based on a series of studies by Carol Johnston, Ph.D., professor and director of the nutrition program at Arizona State University, which found that apple cider vinegar can lower blood sugar. You can add apple cider vinegar to your diet.
4. Consumption of cinnamon
In a 2003 study, researchers Pakistan along with Richard Anderson, a scientist with the U.S. Department of Agriculture, found that taking 1 gram of cinnamon per day can reduce blood sugar. Although research in the United States are still in doubt about this, but experts still recommend the cinnamon diabetes for consumption.
5. Drinking Coffee
A study involving 125,000 participants (84,276 women) by the Harvard School of Public Health showed that women who drank six or more cups per day can reduce the risk of type 2 diabetes by nearly 30%, although it can lead to other health risks. So, consume coffee as needed. The coffee is rich in antioxidants, including chlorogenic acid and magnesium which can improve sensitivity to insulin.