You probably know that diabetes is a serious condition, which occurs when blood sugar levels rise up.
Your body normally turns food you eat into the energy and delivers it from blood inside the cells with aid of hormone insulin.
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If production of this substance is disturbed, or if your body becomes insensible to it, you might develop diabetes.
In the type 1 diabetes, autoimmune reactions destroy insulin-producing cells in the pancreas and reduce amount of hormone in this way.
In vast majority of cases, diabetes happens because the body cells don't respond to insulin as needed. This condition is known as insulin resistance.
It was found that many people, who don't have diagnosis of diabetes, have mild insulin resistance and slightly elevated blood glucose levels. This is known as pre-diabetes.
With time, insulin resistance in people with prediabetes may progress and blood glucose may become extremely high. All these consequently results in type 2 diabetes.
But here are some good news: it's possible to reverse prediabetes, normalize blood sugar levels and prevent diabetes. Here is what to do:
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#1. Lose extra kilos – carrying excessive weight may lead to numerous health issues. Actually having fatty folds on the waistline was found to be more dangerous than accumulating fat on the hips and buttocks. The reason is that abdominal fat is so-called visceral fat, which is stored not only on your belly but also around your internal organs. Losing even small amount of extra fat (from 5 to 7%) can bring a lot of benefits to your body, delaying diabetes and reducing insulin resistance.
#2. Move it – when you exercise, your muscles burn extra sugar in the blood and enhance insulin sensitivity. You don't have to make vigorous four-hours-lasting workouts every day. Being physically active at least half an hour most days in the week is enough to improve your well-being and lose weight.
#3. Correct your diet – poor diet is one of the main culprits of diabetes. Limit carb intake, staying off sugar-full foods, beverages and refined grains. Add more healthy fats, found in olive oil, salmon, nuts and seeds, to your daily ration. You'd better eat five times with small portions than eating several plates once in a day.
#4. Stay calm – studies found that chronic stress can boost your risks for insulin resistance. Learn to cope with stress in healthy way, using yoga, deep breathing, meditation and exercising.
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#5. Speak about medications – if you're in high-risk group for diabetes, your doctor may recommend you taking certain medicines such as metformin to lower your blood sugar levels before they grow dramatically high.
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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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