When it comes to type 2 diabetes, one of the most common types of the disease, prevention is a priority, especially for those who have risk factors such as overweight or obesity, sedentary lifestyle and family background.
The month of November we celebrate the World Diabetes Day , so we present some of the most effective preventive measures to prevent this disease.
1. Eat a healthy diet
Do not skip meal times and make healthy choices when it comes to your feeding. Include in the 3 main meals at least one food from each of the groups of the Plate of Good Eating (You can find it at www.insk.com/plato-del-bien-comer.html).
Limit the consumption of salt and food high in sodium; for example, seasonings such as broth, English sauce, soy sauce and some canned foods.
2. Increase fiber intake in your diet
Increase the consumption of fiber in you feeding habitual. It prefers whole grains and their derivatives, such as: fruits, vegetables, legumes (beans, beans, chickpeas, lentils, beans or soybeans), wholemeal bread, tortilla, pasta soup, rice and whole grain and high in fiber .
Consume more fiber will provide you with several benefits, including helping to control the levels of blood sugar .
3. Decrease the consumption of sugar and very sweet foods
Limit the consumption of sugar and very sweet foods such as refined sugar, honey, corn or maple, piloncillo, condensed milk, cajeta, sweets, sweets and desserts. If you are going to eat desserts, do not do it every day and prefer desserts based on natural fruit, gelatin, natural yogurt, etc.
Reduce the consumption of beverages with high concentrations of sugar , such as soft drinks, fruit juices and bottled vegetables.
4. Maintain your healthy weight
The overweight and obesity They affect almost 70% of the Mexican population and are factors that are associated with several diseases, including diabetes. If you have overweight or obesity It is necessary that you go with a health professional to prepare a plan for feeding specially for you.
5. Perform physical activity on a regular basis according to your abilities
It has been shown that the regular practice of exercise reduces levels of blood glucose and provides multiple health benefits.
Studies have shown that both aerobic exercises (running, swimming, walking, etc.), like those of resistance , can help prevent diabetes; however, the ideal is to practice a routine of exercises that includes them both.
Check how your blood sugar levels are and if you have risk factors for diabetes, visit your doctor regularly and ask about a timely diagnosis.
The consequences of the lack of control of this disease in many cases are irreversible, so it is important to timely diagnosis as well as maintain an adequate therapy and in time to stop the advance of the effects that this disease exerts on our health.