There are many people who have diabetes. The number of people who have diabetes in the world has reached 285 million, and they are facing the situation of out of control. The prevalence of diabetes in China has also tripled in 30 years, becoming the second largest country in the world. What's the reason for this? According to a recent article in the American Journal of prevention, it's because most people don't learn to control blood sugar in their daily life. In fact, as long as you do the following 12 points, you will never get diabetes in your life.
1. Don't live alone.
People living alone are 2.5 times more likely to have diabetes than others. Experts suggest that you should maintain a healthy lifestyle even if you live alone.
2. Pay more attention to blood sugar after 45 years old.
People with a glycemic index of 100-125 mg / dl are most likely to develop diabetes within 10 years. Experts suggest that people aged 45, obese, with a family history of diabetes, high cholesterol and high blood pressure should pay more attention to blood sugar.
3. Drink more coffee.
The Harvard School of public health study found that six cups of coffee a day reduced the risk of diabetes by 29% - 54%; four to five cups a day reduced the risk by about 29%; but one to three cups a day had little effect.
4. Buy food and see the high fiber logo.
Food with high fiber mark can ensure that it contains at least 5g of crude fiber, which can reduce the risk of breast cancer, diabetes, hypertension and stroke.
5. Eat fast food no more than twice a week.
American studies have found that eating fast food more than twice a week doubles the sensitivity of body organs to insulin.
6. Eat less ham and sausage.
Eating ham or sausage more than five times a week increases the risk of diabetes by 43%, led by additives in processed meat. Experts suggest that you should eat meat occasionally and eat more vegetables.
7. Cinnamon helps to lower blood sugar.
Scientists in Germany have found that cinnamon can help reduce blood lipids and thus prevent diabetes. Cinnamon powder can be sprinkled in coffee, or it can be drunk with honey.
8. Take three deep breaths before you do anything.
Long term stress can cause blood sugar to rise. Experts recommend that you take three slow deep breaths before doing anything to reduce stress.
9. Sleep is between six and eight hours.
People who often sleep less than six hours are at twice the risk of diabetes, while people who sleep more than eight hours are at three times the risk.