Diabetes is a chronic disease in which the body cannot produce enough insulin or properly use it. Insulin is an essential hormone that helps regulate the level of glucose in the blood. High blood sugar is usually an effect of diabetes and it can cause serious damage to internal organs, nerves and blood vessels.
According to statista.com, in 2017, 8.8% of the world’s adult population was affected by diabetes and it is expected to reach 10% by 2045. A few simple actions can be adopted to lower your chance of being affected.
#1 Stay active
Practicing a physical activity is essential for the body and the mind. Studies suggest that a minimum of 30 minutes of physical activity a day is all you need to stay healthy. Whether it is tennis, running, hiking, biking or even choosing to walk to and back from work, everyone should keep their body moving.
#2 Stick to a healthy diet
A healthy diet is key to leading a healthy lifestyle. There are several ingredients that are worth having in stock in your kitchen, because they have been proven to help lower blood sugar.
- Avocados are packed with monounsaturated fatty acids (“the good fats”) which improve insulin sensitivity.
- Leafy greens like lettuce or spinach contain nutrients (such as magnesium and vitamin A) proven to lower blood sugar.
- Whole grains have nutrients that help with blood sugar regulation as well.
- Almonds and other nuts are great to help regulate insulin level.
#3 Maintain a healthy body weight
Reaching and maintaining a healthy body weight go hand in hand with keeping a healthy diet and staying active. Body Mass Index (BMI) is an easy tool you can use to check if your current weight is categorized as being “underweight”, “normal weight”, “overweight” or “obese” and take appropriate actions when needed.
#4 Avoid smoking
It is publicly known that tobacco increases the risk of heart disease, but it also increases the risk of diabetes. Smokers are 30-40% more likely to develop diabetes than non-smokers.
Special thanks: Alize Mussini (author)