10 Tips to Reduce Diabetes Fast

Here we tell you how to prevent or manage the disease

In English | More than 29 million people in the United States suffer from diabetes . Another 86 million are prediabetic. The circulatory , cardiac and visual problems that diabetes brings with it make life more difficult and, unfortunately, shorter. Here are 10 ways to prevent and manage this disease.

1. Do as the Greeks

We know you've heard this before, but the staple foods of the Mediterranean diet - vegetables, fruits, legumes, whole grains, fish and red wine - are a good option at any time. And supplementing that diet with extra virgin olive oil can reduce the risk of type 2 diabetes by 30%.

2. Do not sit there!

Two additional hours spent watching television increase the risk of developing type 2 diabetes by 14%, according to a report published in the Journal of the American Medical Association. Our suggestion: Exercise while watching television or run around the block between one episode and another.

3. Have a cup of coffee

Countless studies show that drinking more than two cups of coffee (16 ounces) a day is associated with a 25% reduction in the risk of developing type 2 diabetes. The FDA (Food and Drug Administration) suggests that 400 milligrams Caffeine diaries (about four cups) are safe for adults who have no health problems.

4. Stress less

Chronic worry and stress not only affect the ability to process insulin, but also make it difficult for the pancreas to circulate glucose through the bloodstream. Biofeedback, meditation and deep breathing are proven techniques that will help you relax and reduce stress .

5. Eat more citrus

Eating oranges, grapefruits, lemons and other citrus fruits can help you reduce your glucose intake and control your blood sugar level, according to the medical journal Preventive Medicine.

6. Add cinnamon

Studies show that people with type 2 diabetes who consume a gram (a pinch or a light dash) of this tasty spice daily may notice a reduction in their blood sugar levels. Try adding cinnamon to cereal in the morning, coffee or yogurt.
Lentils

7. Fix it with what you eat

Eating these foods daily can help you manage blood sugar levels:

Beans, peas and lentils : A cup of these protein-rich legumes can significantly reduce blood sugar levels.
Dark Chocolate : Contains nutrients known as flavonoids that can reduce insulin levels and limit cravings for sweet or savory foods.
Avena : Magnesium in oats can help the body to secrete the appropriate amount of insulin.

8. Flex your muscles

A 2012 study published in the medical journal Archives of Internal Medicine showed that men who did weightlifting exercises at least 2 and a half hours a week reduced the risk of diabetes by 34%.

9. Pay attention to medications

If you already take diabetes medication it is important that you do it according to the medical order. In addition, there are free applications such as Mango Health and Pocket Pharmacist that alert you to the side effects that other prescription or non-prescription medications may have. Many medications can intervene with blood glucose levels.

10. Limit consumption of red meat

In a diet analysis of almost 150,000 people, it was found that consuming an additional half a serving of red meat per day increases the risk of developing type 2 diabetes by 50%.