How to Prevent Type 2 of Diabetes Mellitus?

Prevention of Type 2 Diabetes Mellitus.  

Diabetes mellitus is a disease characterized by an increase in blood sugar levels (hyperglycemia) chronicles that can affect many people from all communities. Diabetes mellitus type 2, which is a type of diabetes that most suffered by diabetics is about 90%. The prevalence in Caucasians with age adults with diabetes mellitus type 2 is ranging between 3% to 6%. This number is a reference to compare the prevalence of diabetes among various ethnic groups throughout the world, for example, developing countries which have a very advanced level of economic growth such as Singapore where the prevalence of diabetes mellitus increased compared to 10 years ago. Currently for countries emerging as Indonesia is experiencing an epidemiological transition involves behavioral change society's ills is the transition from infectious diseases to non-infectious diseases. A look at diabetes

What is type 2 diabetes? Type 2 diabetes is diabetes that only occurs in adults only. Which is the main cause of this type of diabetes are overweight or obese. Here is how to prevent diabetes you are not exposed to this type, as reported by ABC News.

1. Controlling Weight 

Based on the results of a recent study in the Journal of Endocrinology and Metabolism Clinic Weight control is a way that can be done to lower the risk of insulin resistance and parse the involvement of the diabetes type 2. To prevent diabetes, it takes at least 2.5 hours a week to do the burning of glucose through cardiac exercise such as jogging, running, cycling or swimming. 

2. Adequate Sleep 

Although a lot of jobs but a time to sleep with enough time at least six hours overnight, because sleeping with a small amount and quality not to trigger insulin resistance, especially for people who are genetically prone to diabetes. Research at the University of Chicago found that those with less sleep for six hours a night to be at high risk of developing type 2 diabetes. 

Image source: http://www.pomgen.gov.pg/

3. Consumption of Fiber 

An effective way to prevent diabetes is to reduce consumption of sugary foods and drinks, it aims to slow the flow of glucose into the blood. When you want to consume foods that are sweet, you can replace it by eating fruits that are rich in fiber such as raspberry, blueberry or pear (Blueberry Nutrient and the benefit). For carbohydrate intake can start eating brown rice as your daily menu. According to the results of the Archives of Internal Medicine that eating two or more servings of brown rice a week can reduce the risk of diabetes by 11%.

Read to: Food to avoid with diabetes

4. Reduce Stress 

Stress is a risk factor for many chronic diseases, including diabetes. When you're stressed, your body releases hormones that can increase blood sugar. To reduce stress, try to do the breathing exercises or meditation regularly, listening to the rhythmic relaxation music soft and soothing or do reflexology that can reduce stress hormones and help lower blood sugar overall. 

5. Omega 3 Fatty Acids 

Omega-3 fatty acids in fish may help improve insulin sensitivity. Consume at least one serving of fish that contain omega-3 fatty acids in a week can prevent the onset of diabetes. 

6. Vitamin D 

One of the key factors in the fight against diabetes is Vitamin D. The Journal of Clinical Endrocrinology and Metabolism provides reviews that people who are deficient in vitamin D have a higher risk of developing diabetes type 2 diabetes to prevent the human body requires at least 1000-2000 IU of vitamin D per day. Vitamin D can you get from milk, fish, or supplements. 

7. Cinnamon 

The results of the Journal of the America Board of Family Medicine says that cinnamon can lower blood sugar levels of diabetics. Cinnamon is rich in nutrients called polyphenols that can help insulin better performance  Sprinkle cinnamon into a bowl of cereal or oatmeal and welcome your morning with a healthy menu. 

Here are seven ways to prevent diabetes type 2. Avoid before you actually affected by this serious disease !