The number of people in the world who have diabetes is increasing. Last October, the International Diabetes Association released a report stating that this figure has reached 285 million, approaching a state of being out of control. The diabetes prevalence rate in China has quadrupled within 30 years, making it the second largest country in the world for diabetes cases. What are the causes behind this situation? A recent article in the American magazine "Prevention" pointed out that it is due to most people not learning how to control their blood sugar in daily life. In fact, as long as you follow these 12 points, you will never get diabetes throughout your life.
1. Drink two tablespoons of vinegar before eating meat.
Research from Arizona State University found that drinking two tablespoons of vinegar before consuming high-calorie foods such as fish and meat can significantly lower blood sugar levels. If you're not used to drinking vinegar, it's best to eat some vinegar-based cold dishes before meals.
2. Lose 5% of your weight.
Even if you are very obese and don't exercise, just losing 5% of your weight can reduce the risk of diabetes by 70%.
3. Walk for 35 minutes every day.
Finnish research discovered that walking allows insulin to be used most effectively within the body. Walking for 4 hours per week, or 35 minutes per day, can reduce the risk of diabetes by 80%.
4. Drink more coffee.
Research from Harvard School of Public Health found that drinking 6 cups of coffee daily reduces the risk of diabetes by 29%-54%; drinking 4-5 cups daily reduces the risk by about 29%; but drinking only 1-3 cups has almost no effect.
5. Look for high-fiber labels when buying food.
Foods with high-fiber labels ensure they contain at least 5 grams of coarse fiber, which can lower the risks of breast cancer, diabetes, hypertension, and stroke.
6. Eat fast food no more than twice a week.
American research found that eating fast food more than twice a week doubles the body's organs' decreased sensitivity to insulin.
7. Eat less ham and sausage.
Eating ham or cured sausage more than five times a week increases the risk of diabetes by 43%, mainly due to additives in processed meats. Experts suggest eating meat occasionally and consuming more vegetables.
8. Cinnamon helps lower blood sugar.
German scientists discovered that cinnamon helps lower lipid levels in the blood, thereby preventing diabetes risk. Cinnamon powder can be sprinkled on coffee or mixed with honey and water.
9. Take three deep breaths before doing anything.
Long-term stress can lead to elevated blood sugar levels. Experts recommend taking three slow, deep breaths before doing anything to reduce stress.
10. Sleep between 6-8 hours.
People who often sleep less than 6 hours double their risk of diabetes; those who sleep more than 8 hours increase their risk by threefold.
11. Don't live alone.
People who live alone have a 2.5 times higher risk of diabetes compared to others. Experts suggest maintaining a healthy lifestyle even if living alone.
12. Pay more attention to blood sugar after age 45.
People with blood glucose levels between 100-125 mg/dL are most likely to develop diabetes within 10 years. Experts recommend that people over 45 years old, obese individuals, those with a family history of diabetes, and those with high cholesterol and hypertension should pay more attention to their blood sugar levels.
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