Diabetes mellitus was as a disease that is prone to happen to anyone. In fact, the children even though the disease can occur. This disease will become very dangerous after experiencing unwanted complications occur in all organs of the body.
For that, it helps prevent this disease early in order to avoid serious complications. How can I prevent diabetes mellitus early? Here’s some ways to avoid diabetes mellitus or diabetes to be conveyed.
How to Prevent Diabetes Mellitus Natural
1. Reduce Sugar Consumption
One way to prevent diabetes mellitus naturally early is to reduce sugar consumption. At least you can limit your intake of sugar in the food you eat in order to avoid accumulation of high levels of sugar in the body.
In prevention of diabetes mellitus, this should be done from the beginning. We should realize that by limiting sugar then we’ve had in an effort to reduce the risk of diabetes mellitus.
2. Regular Exercise
Why exercise can prevent diabetes mellitus? This is because physical exercise such as exercise can increase your body’s sensitivity to insulin. Since one cause someone had diabetes mellitus is a lack of sensitivity to insulin produced by the body.
Insulin is used in the body to normalize blood sugar levels. By exercising, the body use insulin more efficiently than not exercising.
3. Eat Plenty of Fiber
How to prevent diabetes mellitus other naturally is by eating plenty of fiber. Food containing plenty of fiber plays an important role in improving overall health. Eating fibrous also able to reduce the risk of diabetes mellitus.
Not only that, these foods are also able to make it ideal body weight and reduce the risk of heart disease. Examples of fiber-containing foods such as fruits, vegetables, grains, legumes and tubers.
4. Low-Fat Milk
According submitted by the pages of a medical journal that obese people this may reduce the risk of diabetes mellitus. The more low-fat milk is consumed, the lower the risk of metabolic syndrome.
In particular, those who ate more than 35 servings of dairy products of the week had a much lower risk than those who consumed less than 10 servings per week.
5. Reduce Trans Fat Consumption
Trans fats are hydrogenated vegetable oils. This oil is widely used in fast food and processed products. These fats can increase the risk of diabetes and heart disease. In addition to reducing trans fat consumption directly, you can also reduce the food was usually use this fat as fast food.
6. Avoid Smoking
Smoking has clearly detrimental to health. Not only risk in diabetes mellitus but also for many other diseases originated from smoking. Smoking more than 20 cigarettes a day can increase the risk of diabetes mellitus 3x compared to people who do not smoke.
7. Avoid Alcohol
As with smoking, alcohol is also very dangerous for health. There are many risks of disease that can be caused by alcohol. Some types of the body such as heart disease, stroke, liver cancer and some other diseases.
8. Changing Carbohydrate Sources With Grains
You also can prevent diabetes by replacing carbohydrates with whole grains. Because the grains can make digestive enzymes are difficult to change starch into glucose.
This process will get the body to blood sugar levels in a longer process. So it can automatically reduce the risk of accumulated blood sugar levels in the body.