Diabetes is
one of the leading concerns among health professionals today, as more and more
individuals fall prey to this life-long and dangerous disease. It is caused
when the blood sugar levels rise to an excess, which results in a resistance to
insulin. Once this happens, the diabetic individual can no longer control their
blood sugar levels, and they can rise and fall with serious consequences. Yet
whether you are diabetic or know someone who is, it is important to implement
measures to control blood sugar levels and to stop the spread of diabetes in
its tracks.
1. Consume
More Dairy Products
The protein
and fat in dairy products helps blood sugar levels improve, and if the products
are low in fat, it has been shown that they can also decrease the chances for
developing insulin resistance.
2. Choose
the Right Kind of Bread
Avoid white
flour based products at all costs! These simple carbohydrates are full of sugar
that spike up your blood sugar. Instead, you should consume whole wheat or rye
products that are high in fiber, protein and complex carbohydrates, which
control blood glucose levels and keep you full for longer.
3. Cardamom
is Great!
Cardamom is
a member of the ginger family of spices and comes from Asia as well as South
America. The spice is known to regulate Type II diabetes and can be sprinkled
on coffee, tea, yogurt and even cereal. The spice is known to help decrease
blood glucose levels by eighteen to thirty percent.
4. Maximize
the Magnesium
Magnesium is
a mineral known to help prevent the onset of Type II diabetes and should be
consumed as much as possible. It is best to consume natural sources of
magnesium such as spinach, fish, nuts, leafy greens and avocados. All of these
foods have been proven to lower the risk of diabetes and can even aid in weight
loss.
5. Buckwheat
Buckwheat is
an excellent source of fiber that you may have never heard of. It also does
wonders for maintaining healthy blood sugar levels. Buckwheat comes in the form
of soba noodles, which are a delicious substitute for rice or pasta, as well as
in a number of powders that can be added to baked goods or even on top of a
slice of (whole wheat) bread.
6. Drink in
Moderation
Alcohol
contains huge amounts of sugar, and anyone trying to watch out for their blood sugar
should definitely moderate the amount of alcohol they consume. It is best to
occasionally drink wine with dinner, and not after dinner when the same glass
of wine could alter insulin levels in the blood.
7. Watch Fat
Intake
It is
important to watch the amount of saturated fats entering the body because these
can seriously increase the chances of contracting diabetes. Saturated fats are
usually found in fried food and junk food as they are cooked in unhealthy oils.
8. Exercise
Daily
Getting in
exercise each day is critical to maintaining normal blood sugar levels, even if
it's a brisk walk in the park.
9. Laughing
Yes, this
really is one of the tips that will lower your chances of developing diabetes.
It was found that those who laugh have lower blood sugar levels than those who
don't laugh enough (which means that you should keep reading our jokes!)
10. Eat
Grapefruit
Grapefruit
has been proven to aid in weight loss as it affects the glucose metabolism,
keeping insulin levels steady.
11. Do
Resistance Training
Building
muscle mass is important for burning more glucose out of your system. Training once to twice a week could
significantly aid in preventing the occurrence of diabetes.
12. Get
Enough Sleep
Sleep
deprivation can affect blood sugar and insulin levels so it is important to get
enough sleep each night. It is also essential to stop snoring. According to
some studies, those who snore are more likely to develop diabetes (because
snoring is often tied to being overweight).
13. Drink
Decaf, Not Regular
Decaffeinated
coffee slows down the rate at which the intestines absorb sugars and speeds up
the absorption of sugar by the muscles.
14. Eat
Smaller Meals
It is best
to have a small meal and then another small meal (or a second half of the
regular sized meal) later on (at half hour intervals). It is also important to
eat regularly so that insulin levels don't spike, but remain stable throughout
the day.
15. Learn
Relaxation
Listen to
soothing music or read an interesting book, whatever you need to do to relax.
Meditation and yoga can also help if they are done properly and on a regular
basis.
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