Good Lifestyle

This year, the World Economic Forum describesDiabetes as a "silent epidemic", noting that it was three times more deadly thatCOVID. Ironically, the side effects of which many of us have experienced due to covid loans and less physical activity, a poor diet, weight gain - are major risk factors for the diabetes. And this comes with potentially serious health consequences.

In diabetes, the body becomes unable to treat blood glucose and transport it on body cells for energy. Chronically high blood sugar levels can damage blood vessel coatings, resulting in heart disease, stroke, blindness, even amputation. The experts predict that a person on 10 will have diabetes by 2045.

But that does not need to be that way. Two doctors told us how you can significantly reduce your diabetes by making simple lifestyle changes that you can start today. Read to find out what they are - and to ensure your health and health of others, do not miss this special report:I am a doctor and I warn you that you never take this supplement.

Feel overwhelmed by "homework" when it comes to reducing your risk of diabetes? Start with a new healthy behavior. "As a group, I often recommend my patients to choose a way they would like to affect their diabetes," saysJassil, MD Navier, Director of endocrinology and diabetes services at Deborah doctors specialized in New Jersey. "For some, it's a healthy diet or growing physical activity. With regard to healthy diet, I encourage my patients to monitor their carbohydrate intake, reduce the amount of simple sugars and eat a lot of vegetables."

To see real results, eat more entire and unprocessed foods."A lot of food we eat are diabetogens. What it means increases your risk of insulin resistance and diabetes," saysAaron Hartman, MD, Functional medicine and an integrative medicine certified by the Council in Richmond, Virginia and Professor Clinic Assistant Family Medicine in Virginia Commonwealth University. "The sugars are a diabetogenic food. The treated carbohydrates are another. The first basic rule if you want to prevent diabetes is to eat real food. If you eat real food, suddenly, you avoid products chemical treatment, and you evoke storing dense nutritious food. "

"Exercise increases your muscles, as well as insulin sensitivity," says Hartman. "One of the key diabetes components is insulin resistance. If your muscles, which are the largest consumer of sugar in your body, become insulin resistant, over time, levels of your blood Go up. A simple exercise is a great way to make your insulin-sensitive muscles and make your body still use your insulin levels. This can be a gentle movement like walking. "

Jassil Concuren: "In terms of physical activity, all activities are counting. It means far parking on the car park, taking the stairs instead of the elevator and run with your children."

Once you have amplified your physical activity, the addition of resistance training can have additional benefits for the risk of diabetes. "Cardiovascular exercise helps burn short-term glucose. Muscle building with resistance training will help maintain your long-term glucose, "says Jassil. "Many of my patients focus on cardiovascular exercises, which is useful, but the addition of construction muscle also has an impact on the long term, with your weight and glucose."

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"One of my favorite biohacks for diabetes and insulin resistance has become offset or timed dining," says Hartman. In this diet, you only eat during a window from 8 to 12 hours each day. "It gives a rest to your liver, which makes a lot of glucose in your body, and you also rest your gut microbiome. What does it allow your metabolism to catch up with the food you have eaten" He said. "Combine this with eating actual food and exercise, and I saw some diabetics have massive weight reductions, as well as A1C test reductions."

"The balance is the key," says Jassil. "If you want this piece of cake, tell it - just not every day." And to protect your health, do not miss theseSigns you get one of the "most deadly" cancers.