- Include strength training in your routine to control blood sugar
- Taking less stress can also help
- Avoid refined carbs and excessive intake of carbs
Diabetes is essentially a condition characterised by high blood sugar levels. There are four types of diabetes: Type 1 diabetes, type 2 diabetes, gestational diabetes and prediabetes. The primary cause of diabetes are by and large either genetic or related to lifestyle. Apart from the many risks that diabetes poses to health, it may also increase risk of cancer, a new study has found. Researchers have found that in case of diabetics, DNA sustains damage and gets fixed less often when blood sugars are too high, as compared to when blood sugar levels are normal. This is what is responsible for increasing risk of cancer in people with diabetes.
The study was presented at national meeting and exposition of American Chemical Society (2019).This is just another reason for diabetics to take preventive methods to keep diabetes at bay, or take appropriate measures to control blood sugar levels.
Diabetes tips: Following are some tips that can help in controlling diabetes and preventing high blood sugar levels
1. Regular exercise: Exercising regularly is the one important step towards good health, weight loss and improving insulin sensitivity. Increased insulin sensitivity means that your cells are able to use sugar in bloodstream in a better way. Check your blood sugar levels regularly. Do include strength training in your routine as it has been found to beneficial for blood sugar control. Other exercises that you can do include in your fitness routine are running, walking, cycling, biking, dancing, swimming and much more.
2. Consume fewer carbs: Refined carbs in foods like white bread, pasta, deep fried, junk and processed food can result in rapid increase in blood sugar levels. This can be harmful for diabetics. Eating too many carbs can cause problems with functioning of insulin. Switch to simple carbs found in fruits, vegetables, lentils and legumes. Practice portion control at all times to prevent spikes in blood sugar levels.
3. Include low glycemic index (GI) foods: Intake of low GI goods can help in reducing long-term blood sugar levels in people with type 1 and type 2 diabetes. Eggs, oats, barley, lentils, legumes, corns, yams, sweet potatoes, fruits and starchy vegetables are low GI foods beneficial for diabetics.
4. Take less stress: Stress increases production of hormones cortisol and glucagon, both of which are responsible for an increase in blood sugar levels. Excessive stress can not only cause hormonal imbalance, it can also lead to weight gain. Find out ways to cope up with stress and avoid reacting to every stressful situation you come across.
5. Eat more fibre-rich foods: Fibre-rich foods have been found to slow down digestion of carbs and absorption of sugar. They promote only a gradual rise in blood sugar levels. What's more is that fibre-rich foods help in forming bulk of stools and keep constipation at bay. They can fill you up quickly and make you feel full for longer, thus aiding weight loss. Vegetables, fruits, lentils, legumes and whole grains are all examples of foods rich in fibre.
Following these tips consistently can prevent high blood sugar levels and diabetes - and the risk factors associated with it.
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