To Avoid Diabetes Although Your Parent Has Diabetes

Sekainow.com Usually people will be worried if they have diabetes, maybe because diabetic descent tends to increase the likelihood of diabetes, Diabetes, especially type 2 diabetes mellitus has a very strong relationship with family history and offspring, compared with type 1 diabetes Many studies have proven that genetics Play a very powerful role in the development of type 2 diabetes in a person.

If both parents suffer from diabetes, then the risk is greater up to 50%. Well then what should be done, here's the answer:

Keep your weight

Being overweight is one of the important risk factors that can cause you diabetes. Obesity can increase your risk 20-40 times greater to experience diabetes. If you are overweight, you should lose weight gradually until you reach normal weight.

Do not keep quiet, multiply moving

Watching TV is an activity that is often done by most people. The more you spend in front of the television screen, increasing your risk of being overweight or obese, so it will also increase your risk of developing diabetes. Unhealthy diet patterns associated with watching TV can also explain the relationship between watching TV and diabetes. Every two hours you spend your time watching TV can increase your chances of getting diabetes by 20%.

And most importantly keep your daily food following an example:

• Avoid sweet drinks

Sweet drinks also contain a high glycemic load, so drinking many sweet drinks is associated with increased risk of diabetes. In the Nurses' Health Study II study, women who drank one or more sugary drinks a day had a risk of type 2 diabetes 83% higher than women who consumed sugary drinks less than once a month.

Another reason why sugary drinks can increase the risk of diabetes is because it is associated with weight gain. Research conducted Nurses' Health Study II and The Black Women's Health Study showed that women who consume a lot of sweet drinks have more weight gain than women who limit the sweet drinks.

However, there is other evidence to explain that sugary drinks can cause chronic inflammation, high triglycerides, lower good cholesterol (HDL), and increase insulin resistance, where all of these are risk factors for diabetes.

• Choose good fats instead of bad fats

Good fats, such as polyunsaturated fats found in liquid vegetable oils, nuts, and whole grains, can prevent you from diabetes. While the bad fats you can find in the form of trans fat on margarine, fast food, or on fried foods, it can increase your risk of diabetes.

Unlike other polyunsaturated fats, the polyunsaturated fats that you find in fish just can not protect you from diabetes. The polyunsaturated fats in fish you know as omega-3s help in preventing heart disease. So if you have diabetes, eating fish can help you avoid heart attacks or death from heart disease.

• Limit red meat and avoid processed meats

Some studies show that eating red meat and processed meats can increase the risk of diabetes. Why does this happen? This may be due to the high iron content in red meat can reduce the effectiveness of insulin or can also damage the cells that produce insulin. In processed meats, high sodium and nitrite content as preservatives may be responsible for this. You can replace your meat intake with other healthier protein food sources, such as nuts, low-fat milk, chicken, or fish.

• Choose carbohydrates from whole grains (whole grains) rather than processed ones (refined grains)

There is evidence to suggest that more intake of whole grains, such as wheat, can protect you from diabetes, whereas a refined grain high-carbohydrate diet can increase your risk of diabetes.

Research by Nurses' Health Studies I and II shows that women who consume an average of 2-3 servings of whole grains a day are less likely to develop 30% of diabetes than women who rarely consume whole grains. The study was conducted on more than 160,000 healthy women and followed for 18 years.

The skin and fibers in whole grains are harder to break down into glucose, thus making the blood sugar and insulin levels slower, and the glycemic index lower. The result, the pressure on the body in making insulin to be reduced, so it can help prevent type 2 diabetes. In addition, whole grains are also rich in vitamins, minerals, and phytochemicals that can help reduce the risk of diabetes. In contrast, white bread, white rice, mashed potatoes, and donuts have a high glycemic index which can then increase the risk of diabetes.

• Quit smoking

If you are a smoker, you should stop smoking immediately. Smoking is very harmful to health, including it can also cause diabetes. Smokers are more at risk of developing diabetes by 50% or more compared to people who do not smoke, and heavy smokers have a higher risk of diabetes.