Contents:
- Medical Video: Preventing Pre-Diabetes
- Is diabetes a hereditary disease?
- Steps to prevent diabetes if you have diabetes
- 1. Pay attention to your diet
- 2. Make sure your weight is ideal
- 3. Sports routine
- 4. Check blood sugar regularly
Medical Video: Preventing Pre-Diabetes
Diabetes, also known as diabetes or sugar disease, is a disease that is influenced by genetic factors. In other words, those of you who have diabetes offspring, for example from grandparents or parents, are more at risk of developing diabetes later on.
Is diabetes a hereditary disease?
A number of studies have shown that a child's risk of developing diabetes will increase when his mother has diabetes. Then what if both parents both have diabetes? Well, the risk of the child getting diabetes is even higher, even up to 50 percent increase.
Not to mention if the lifestyle in your own family does trigger diabetes. For example eating habits of fatty foods, lack of exercise, or a hobby of eating and drinking sweet. So besides genetic factors, family lifestyles also play a role in increasing the risk of diabetes in the next generation.
Steps to prevent diabetes if you have diabetes
Relax, there are still several ways you can do to maintain blood sugar levels even if you have diabetes. The key is to live a healthy lifestyle. However, what are the steps that must be taken so that life remains healthy and far from the risk of diabetes? Here's the guide.
1. Pay attention to your diet
To control your blood sugar levels, pay close attention to what foods and drinks you consume every day. You need to avoid certain types of food while increasing certain food intake. Next is the list.
Foods that must be avoided
- Foods high in saturated fats such as fatty cow's milk, cheese, ice cream, sausages, nuggets, cakes, and fried foods.
- Packaging food and beverages such as corned beef, meatballs, packaging snacks, and soft drinks.
- High sodium foods such as salt, instant cooking spices, and instant noodles.
- Foods and beverages high in simple carbohydrates such as sweets, pastries, soft drinks, sweet snacks (martabak), and others.
Food that is good for health
- Complex carbohydrates like brown rice, fruit, vegetables, and whole grains.
- Foods high in fiber such as kidney beans, peas, fruit and vegetables.
- Good sources of fat such as fish meat (without skin and not fried), avocados, olives, and almonds.
2. Make sure your weight is ideal
Excess weight or obesity is one of the main triggers of diabetes. So, keeping your body weight ideal is an important step to prevent diabetes, especially if you have diabetes.
To check whether your body weight is ideal or not, calculate it with a body mass index calculator here or at bit.ly/indeksmassatubuh. If the result is that you are overweight or obese, you are at high risk of developing diabetes. Make a plan to lose weight immediately.
3. Sports routine
A number of studies have proven that lack of physical activity because you are lazy to move can cause diabetes. So, it's important for those of you who have diabetes to start exercising regularly. In addition to healthy body, regular exercise can also help you maintain an ideal body weight - which of course is an important step in preventing diabetes.
According to the World Health Organization or WHO, every person aged 18 to 64 years must exercise at least 30 minutes a day, for 5 days a week. However, if you only have time to work out on weekends, exercise with heavy intensity for at least 75 minutes.
4. Check blood sugar regularly
If you have diabetes, there's nothing wrong with monitoring your blood sugar levels regularly. That way, you can detect opportunities for diabetes early. Early detection is very important to keep your blood sugar stable while preventing various complications of diabetes that usually appear.
Don't forget, also watch for various early symptoms of diabetes. Among them are you become thirsty, urinate frequently, your mouth and skin become dry, and vision problems (blurry eyes).
