Type 2 diabetes is a widespread disease that can be easily prevented - with the following change in your lifestyle you will reduce your risk enormously.
Diabetes is a metabolic disease which, if left untreated, can lead to a diabetic coma * in the worst case - with life-threatening consequences.
According to the Federal Ministry of Health, around seven percent of adults between the ages of 18 and 79 in Germany suffer from diabetes mellitus.
About 90 to 95 percent of them have type 2 diabetes.
There are a number of factors in a person's lifestyle that promote the development of type 2 diabetes.
You can prevent this common disease with the following habits.
Adequate exercise and a balanced diet may not bring salvation - but they prevent a whole range of diseases, including the metabolic disorder type 2 diabetes. In patients, the sugar metabolism no longer functions normally because the body of type 2 diabetics uses the hormone insulin can no longer utilize well.
The result is a permanently high blood sugar level, which damages blood vessels and organs.
But it doesn't have to come to that
.
You can prevent diabetes well with just small changes.
And even in the early stages of the disease, it would be possible to successfully suppress it by changing lifestyle habits
, as the German Diabetes Foundation informs.
Nine tips against diabetes: prevent diabetes!
The German Diabetes Foundation (DDS) has compiled nine scientifically proven, preventive measures that protect against type 2 diabetes:
Maintain a normal weight
: Belly fat is especially dangerous because it indicates fat accumulation around internal organs - such as the liver.
A fatty liver plays an important role in the development of diabetes, according to the DDS.
Also read:
Reduce belly fat: If you know this rule, you are guaranteed to lose weight on the stomach.
Do sport as often as possible
: Anyone thinking of extensive jogging laps and ski runs can be reassured: Any form of exercise prevents the development of diabetes - even a 30-minute walk.
Eat a healthy
diet: Plant-based foods are said to have a positive effect on the risk of diabetes.
Also recommended: Avoid salt and sugar, saturated fats and alcohol and instead use high-fiber foods such as whole grain products and legumes.
Soft drinks as seldom as possible
: Cola and Co. contain an enormous amount of sugar, which increases blood sugar levels and promotes insulin resistance.
Light products containing sweeteners have the same effect.
Better to use water, unsweetened tea or juice spritzers.
Raise your coffee mug!
According to the DDS, four to seven cups of coffee a day can reduce the risk of developing type 2 diabetes by 25 percent - even if it is decaffeinated coffee.
The drink would be most effective against diabetes if drunk at lunchtime.
Finally smoke-free:
Those who quit smoking reduce their risk of type 2 diabetes by 30 to 50 percent, according to the DDS.
More on the topic:
Do you want to become a non-smoker?
This is how you get through withdrawal symptoms.
Treat
high blood pressure: High blood pressure also promotes the development of type 2 diabetes, which is why you should aim for normal values.
You can find out how to lower your blood pressure naturally here.
Avoiding stress
: Not only a wrong diet, stress also causes blood sugar levels to rise.
Relaxation techniques such as autogenic training and sufficient recovery phases in everyday life help to relax and to find more serenity.
Get enough
sleep
:
Lack of sleep and disturbed sleep have a negative impact on blood sugar levels, which is why you should ensure that you get regular and adequate sleep.
(jg)
* merkur.de is part of the nationwide Ippen-Digital editors network
.
More sources: https://www.bundesgesundheitsministerium.de/themen/praevention/gesundheitsgefahren/diabetes.html
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