Great tips to prevents diabetes mellitus

Diabetes Mellitus is not a familiar sound in our ears. Yup, Diabetes mellitus is a group of metabolic diseases with characteristic hyperglycemia that occurs due to abnormal insulin secretion, insulin action, or both. Sufferers are numerous and spread throughout the world. If you are over 45 years old, or younger, but at high risk for diabetes-for example, because one or both of your parents have diabetes or your weight above the normal-beware! Diabetes is always stalking you.

You can prevent diabetes through simple lifestyle changes. There is no way the best we can do to prevent diabetes.

1. Perform regular exercise

There are many benefits of exercising regularly. Exercise can help improve your body's sensitivity to insulin, which helps maintain blood sugar levels within a normal range. According to a study conducted on men who were followed for 10 years, for every 500 kcal burned per week through exercise, there is a 6% decrease in relative risk for developing diabetes. The study also noted a greater benefit to men who are more obese.

By increasing exercise, the body use insulin more efficiently until 70 hours after the workout. So, exercising 3-4 times a week will be beneficial to most people.

2. Lots of fiber and healthy eating

Fiber foods not only reduces the risk of diabetes by improving blood sugar control but also reduce the risk of heart disease and maintaining a healthy weight by helping you feel full. Foods high in fiber include fruits, vegetables, whole grains, legumes and tubers. One high-fiber foods that are proven to control diabetes is rice bran or bekatul.

3. Maintain Ideal Weight

"Having a normal weight by itself reduced the risk of developing diabetes by 60 to 70 percent," said Jarad Reis, a researcher from the U.S. Division of Cardiovascular Sciences at the National Heart, Lung, and Blood Institute. Well, anyway, so it's important for us to maintain an ideal weight, especially for men and those who have Diabetes Mellitus in the family. Middle-aged men at high risk of suffering from diabetes than women.

4. No Smoking

Smoking does not only contribute to heart disease and causes lung cancer but also associated with the development of diabetes. Smoking more than 20 cigarettes a day can increase the risk of diabetes more than tripled compared to people who do not smoke. The exact cause for this is not well understood. Possible smoking directly lowers the body's ability to utilize insulin.

5. Avoid Alcohol
Not just diabetes mellitus, the risk for other chronic diseases such as hepatitis and his companions will also be reduced if we are to avoid the consumption of alcohol.