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Prediabetes: 5 Simple Tips to Reduce the Risk of Diabetes and Stroke



  Prediabetes: 5 Simple Tips to Reduce Diabetes and Stroke Risk

Prediabetes is the condition in which blood sugar is higher than normal but not as high as in diabetics. Usually you will not see any symptoms and the disease attacks your body with no signs or symptoms. You can do this by doing a simple blood test. If you are overweight or over the age of 45 and are not even exercising, you have a high risk of prediabetes. Due to the non-treatment, you are at greater risk for type 2 diabetes and heart disease. However, you can change this situation in a few steps.

Losing Weight

You may be at an awful task before losing weight, but there is no big deal in this. Reducing your body weight by only 7 percent can make a big difference. However, it is more important to eat healthy and low in calories daily. Maybe it's time to pay attention to the following:

  • Weight
  • Eating Habits
  • Physical Activity

Eating Healthy

Filling half a plate with non-starchy vegetables is a very good start for a healthy diet. A quarter of your plate should consist of starch feed. Apart from that, chicken, fish, beans etc. can be used in a quarter of the remaining. Be very careful with fried foods or carbohydrates such as noodles as they may increase your blood sugar.

Exercise

It's time to leave the house and burn some calories to help you lose weight faster and faster you could feel better. Do not worry, you do not have to prepare for the marathon. You can lose weight by walking 30 minutes a day, five times a week. If you have a few workout friends, sometimes you can stay in touch. So call a friend or go to a gym and keep making something new. Here are some examples of physical activity:

Also Read: Type 2 Diabetes Diet Plan: Eat these foods and herbs to lower blood sugar levels.

  • Aerobic exercise, including walking, swimming, dancing
  • Pushups and pull-ups

Sleeping properly

Your bedtime helps keep blood sugar levels at a normal level. If you have the following symptoms:

  • Sleep Disorders
  • Early Wake Up
  • Sleep disturbances less than 5 hours at night

are more likely to have diabetes. About 7 or 8 hours of sleep are considered mandatory at night. Do not drink alcohol or caffeine at night (at bedtime). To sleep better, schedule a routine and sleep at the right time every day. Also, try to create an atmosphere of peace in your bedroom.

Stop smoking and alcohol

If you are addicted to smoking or drinking, now is the time to stop. Smokers generally have the risk of developing type 2 diabetes and the chances are 30 to 40 percent higher than non-smokers. If you have diabetes and are still smoking or drinking, your condition may get worse and your blood sugar may get out of control.

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Written by Tavishi Dogra

Source: Onlymyhealth editorial team July 19, 2019


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