Habits can make or break a person. One move leads to diabetes, and life can be turned upside down. Diabetes is not terrible, what is terrible is his complications, it can cause more than 100 kinds of complications! Do 10, and say goodbye to diabetes for life! The key to the first one you can do now!
1, go to bed early before 23:00, do not stay up more than 2:00
When a person forcibly interrupts his or her physiological routine, it will definitely damage his or her endocrine system for a long time. Diabetes is a disease of the endocrine system, and once the endocrine system is damaged, the chances of the disease increase.
Just 30 minutes of “sleep debt” can have a significant impact on obesity and insulin resistance. The threshold for staying up late is usually 2:00 a.m. It is best to go to sleep before 23:00.
2, each meal only eat 7 minutes full
Some people never feel hungry every day, eating every day like the completion of the task. In fact, will not feel hungry is not good, appetite, metabolism drive are dependent on us to have the appropriate hunger to stimulate our hypothalamus, the endocrine, immune system are good.
So be sure to eat regularly and quantitatively, each meal to 7 minutes full is the healthiest choice!
3.Reject processed food
Diet plays a decisive role in the prevention of diabetes or other diseases. If you do not pay attention to your own diet, even if you do a lot of heavy exercise activities, it will not help in disease prevention. To prevent diabetes, you should limit total calories and strictly limit processed foods such as sweets, high-sugar foods, high-oil foods, junk foods, convenience foods and fast foods.
So, it’s better to eat out than to go home and eat with your own! A Harvard University study found that people who ate dinner at home 5-7 times a week were 15% less likely to develop diabetes than those who ate dinner at home only twice a week.
4. Exercise 150 minutes a week
If you want to achieve the effect of diabetes prevention, you must achieve 150 minutes of moderate intensity exercise a week, such as exercise 5 days a week, 30 minutes each time. Brisk walking, tai chi, cycling, table tennis, badminton and golf are all good choices. Of course, adults who want to better prevent diabetes should also add resistance exercise twice a week, that is, lifting dumbbells, doing puller exercises and other fitness equipment exercises. Only with such exercises can we increase muscle energy and really prevent diabetes.
So, let yourself walk more on your way from work ~ moving is better than not moving!
5, refuse to be overweight, refuse to be fat and thin
When overweight, or even reach obesity, or weight like a roller coaster repeatedly, the body’s insulin will also be followed by dramatic changes, can make the insulin sensitivity becomes poor, is the emergence of insulin resistance, which leads to the occurrence of diabetes.
①Weight
BMI = weight (kg)/square of height (m2)
Standard for Chinese adults.
18.5-23.9 is appropriate
24-27.9 is overweight
28 or more for obese
②Waist circumference
Abdominal obesity is defined as waist circumference
Men ≥ 90cm
Women ≥ 80cm, at this time should be concerned about their obesity and blood sugar status.
6, eat breakfast on time, not bad at night
Three meals a day if not regular, blood sugar has been fluctuating, prone to disorders of glucose metabolism, over time, will lead to insulin resistance, diabetes will also come. A study found that people who eat breakfast less than 2 times a week, than every day, people who eat breakfast, the incidence of insulin resistance increased by 50%.
7, daily to have some whole grains
A U.S. epidemiological study found that people who often eat refined white rice and pasta, the chances of diabetes are elevated. The likelihood of diabetes is 78% higher in people who eat more than 300 grams of refined white rice per day than in people who eat less than 200 grams of refined white rice per day!
In addition to refined white rice, you can usually eat whole grains such as oats, barley, rye, brown rice and corn. The Dietary Guidelines for Chinese Residents (2016) recommends that the average adult consume 50-150 grams of whole grains per day.
Have some cereal for breakfast, boil porridge put some brown rice, corn, etc., is a very simple thing!
8, a good mind, anything is good
High-paced, work and psychological stress, it is very easy to lead to disorders of insulin metabolism in the body. Even the lean type of people also have the possibility of diabetes.
Do not get angry, do not toss, do not take the bull by the horns, think about everything, do a ‘no heart, no lungs’, because a happy spirit, physical and mental health can really give you a good body.
9, drink drinks rather than drinking water
A number of studies have shown that drinking sugar-sweetened beverages or sweetened juice drinks can increase the risk of developing type II diabetes. Like some children, usually hardly drink boiled water, only drinks, which are at high risk of diabetes.
10, high-risk groups are often screened
Four types of high-risk groups should pay more attention to diabetes medical checkups and pay attention to their health:.
① home with a sugar friend
The family has sugar lovers should be checked at least once a year.
② obese people
Obese people should also focus on screening for diabetes.
③People with high blood pressure
Most sugar lovers have high blood pressure, and people with high blood pressure are prone to diabetes if they are not careful. It is recommended that by people with hypertension, they should be screened regularly for blood glucose.
④Persons with persistent infections
Those who often have persistent infections should have an in-depth blood sugar check. Because diabetes is not easily detectable in the early stage, wounds are difficult to heal and easily infected. Therefore, it is important not to be sloppy to have timely checkups.