However, a healthy lifestyle can reduce the risk of disease development by 58%. Here are 4 tips to help control pre -diabetes effectively.
Reduce sugar consumption and refined starch
Foods high in sugar and refined starch such as white eyelashes, white rice, and carbonated soft drinks, causing blood sugar to rise rapidly, increasing the risk of insulin resistance.
According to research from the American Clinical Nutrition Magazine, a diet rich in refined starchy may increase the risk of Type 2 diabetes 20%.
Solution: Limit additional sugar from confectionery, soft drinks.
Replace refined starch with fiber -rich foods such as whole grains, sweet potatoes, brown rice.
Choose foods with low blood sugar (GI) to help control blood sugar.
Strengthen physical activity
Exercise helps the body use insulin more effectively, thereby reducing blood sugar. According to the US Center for Disease Control and Prevention (CDC), exercise at least 150 minutes per week helps reduce the risk of progressing into a Type 2 diabetes by 58%.
Should spend at least 30 minutes/day to walk fast, jog, swim or cycle.
Combining durability such as lifting weights to increase muscle mass, helping the body consume better glucose.
Avoid sitting for a long time, trying to stand up to exercise every 30-60 minutes.
Lose weight and maintain a reasonable weight
Overweight, especially internal fat, increases the risk of insulin resistance. The National Institute for Diabetes (Niddk) said that decreased from 5-10% of the body weight can significantly improve insulin sensitivity and reduce the risk of disease.
Need to apply a balanced diet with lots of green vegetables, lean protein and healthy fat.
Control the amount of calories loaded, avoid eating too many processed foods.
Practice regularly to maintain a reasonable weight.
Stress control and get enough sleep
Prolonged stress increases the concentration of cortisol hormones, causing blood sugar disorders and reducing the effectiveness of insulin. In addition, lack of sleep can also increase cravings and promote weight gain.
According to research by Harvard Medical School, people who sleep less than 6 hours a night are at 33% higher risk of type 2 diabetes than people who get enough sleep.
Solution: Practice relaxing techniques such as meditation, yoga or deep breathing.
Get enough 7-8 hours of sleep every night, limiting the exposure to blue light from the phone before bed.
Keep optimistic spirit, avoid excessive stress.
