Diabetes is a long-term condition that causes high blood sugar levels.
There are two main types of diabetes; type 1 and type 2 diabetes. Type 1 diabetes is characterised by a lack of insulin. While type 2 diabetes is characterised by ineffective use of insulin in the body. Insulin is a substance the body makes to convert sugar into energy.
Type 2 diabetes accounts for 90% of diabetes in the world, and about one-third of people with diabetes do not know they have diabetes.
Diabetes is a very tough illness, and we’ve brought you some warning signs of diabetes. But how can we fight diabetes?
1. Lose weight
Shedding even 15 kg can significantly reduce your risk. According to a particular study, even extremely overweight people were 70% less likely to develop diabetes when they lost just 5% of their weight—even if they didn’t exercise.
2. Walk more
Walking is a good form of exercising. Exercise helps your body utilise the hormone insulin more efficiently by increasing the number of insulin receptors on your cells.
According to a Finnish study, people who exercised the most—up to 4 hours a week, or about 35 minutes a day—dropped their risk of diabetes by 80%, even if they didn’t lose any weight.
3. Minimise red meat
According to a 37,000-woman study at a Brigham Women’s Hospital, women who ate red meat at least 5 times a week had a 29% higher risk of type 2 diabetes than those who ate it less than once a week.
Eating processed meats such as bacon and hot dogs at least 5 times a week raised type 2 diabetes risk by 43%, compared with eating them less than once a week.
4. Try onions
German researchers studied 65 adults with type 2 diabetes who then took a capsule containing the equivalent of 1g of chromium powder or a placebo 3 times a day for 4 months.
Chromium available in large quantity in onions helps in high blood sugar reduction, and by the end of the study chromium reduced blood sugar by about 10%.
5. Spice your health with garlic
Garlic also has concentrated amount of Zinc. Laboratory studies have shown that zinc acts like insulin when administered to insulin-sensitive tissue and that it seems to stimulate insulin action. Zinc is also necessary for the correct processing, storage, and secretion of insulin.
6. Eat cereals
Eating cereals can help you slim down and steady blood sugar. A higher whole grain intake is also linked to lower rates of breast cancer, type 2 diabetes, high blood pressure, and stroke.
7. Go easy on sugar
Watch your sugar intake and use sugar-free substitutes. Watch out for added sugars like brown sugar, corn sweetener, corn syrup, dextrose, fructose, high fructose corn syrup, invert sugar, maltose, malt syrup, molasses, sugar, and sucrose.
Diabetes is a killer, take your health seriously and fight diabetes today.