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reduce your risk of developing diabetes

This will reduce your risk of developing diabetes

The number 1 widespread disease is life-threatening: diabetes strikes without any warning and even threatens slim people. This is how you defend yourself.

Homemade biscuits, Printen, gingerbread, dominoes … Hmmm, especially in the Christmas season, there are lots of sugary delicacies again. Many of us gain weight over the holidays. That would be okay in terms of health if we then slowly lose weight again and eat a healthy and low-sugar diet for the rest of the year. And pay attention to our 6 prevention strategies (see below).

But unfortunately this is usually not the case. An indication of this: Around 246 million people worldwide have diabetes. By 2025, the number is expected to rise to 380 million. And it doesn’t just affect the elderly: diabetes patients are getting younger and younger. It can affect anyone, even young, slim people! But everyone can do a lot to avoid the onset of type 2 diabetes.

What is Diabetes

Over 90 percent of diabetes patients suffer from type 2 diabetes . This is an insulin resistance of the body. Insulin is the blood sugar-sending hormone in the body that is still produced by those affected, but can no longer sufficiently get into the cells. As a result, the sugar builds up in the vessels.

What are the consequences of diabetes?

Sufferers have to receive medical treatment for life, measure their blood sugar several times a day and always pay close attention to their diet. And yet there is an early risk of heart attacks, strokes, kidney damage, blindness and foot amputations. Type 2 diabetes is caused by a genetic predisposition, but lack of exercise, an unhealthy diet, and obesity all contribute significantly to the onset of the disease.

In type 1 diabetics , the hormone insulin is completely absent. They usually fall ill in childhood and have to inject insulin every day for life. In contrast to those affected by type 2, they cannot prevent the onset of the disease.

Which symptoms indicate diabetes mellitus?

There are physical signs that indicate diabetes: severe thirst, frequent urination, constant tiredness, visual disturbances, increased susceptibility to infections, poor wound healing. The problem: These symptoms are relatively unspecific and can also have other causes. Tip: If you experience them over a long period of time, you should have a blood sugar test carried out by your doctor.

6 effective tips to reduce your risk of type 2 diabetes

1. Eating regularly keeps the blood sugar level constant

Continuous food intake prevents blood sugar levels from plummeting. Light snacks like a handful of nuts in between help to keep the value at a constant level. Excessive fluctuations in blood sugar cause feelings of hunger and lead to uncontrolled binge eating. 

2. Whole grain products ensure a moderate increase in blood sugar

Processed grain products contain large amounts of short-chain carbohydrates that quickly enter the bloodstream. Whole grain bread, on the other hand, has a lot of fiber, i.e. long-chain carbohydrates, which ensure that food remains in the stomach and intestines for a longer time and slow down the absorption of carbohydrates. The blood sugar level rises only slowly.

3. Avoid being overweight in order to relieve the pancreas

The fat cells of overweight people increasingly produce the hunger-signaling hormone leptin. Leptin and insulin work together to control hunger and energy metabolism. When the fat cells release a lot of leptin, the pancreas automatically produces less insulin. This could be a reason for the development of type 2 diabetes in fat people. That is why: losing weight is the top priority! 

4. Reduce stress to keep adrenaline in check

Stress triggers the release of the hormones adrenaline and noradrenaline in the adrenal cortex. This leads to an increased release of glucose from the body’s carbohydrate stores. In people with impaired glucose tolerance, the result is an increased blood sugar level. Only completely healthy people are able to react to the glucose glucose glucose glucose glucose glucose glucose glucose glucose glut by increasing their intake into muscle cells.

5. Exercise to reduce glucose levels

With 150 minutes of exercise a week – 30 minutes over 5 days – you run away from sugar. Muscle work stimulates the cells to take up glucose from the blood. Even in people who already have diabetes, enough exercise can increase insulin sensitivity. 

6. Give up cigarettes in order not to lower insulin sensitivity

Smoking increases the risk of type 2 by 44 percent. Nicotine and other ingredients lower insulin sensitivity. Stop it! 

Conclusion: You can reduce your type 2 diabetes risk

If you follow these 6 tips, you will not only significantly lower your personal type 2 diabetes risk. You also minimize the risk of developing cancer. You also increase your potency and your endurance performance. So what are you waiting for, start a healthier life today!

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