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.
May also interest you:
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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.
Source: ba-bamail.com
