No matter if you have a family history of the disease or not, you should do your best to prevent diabetes to not find yourself suffering from this horrible disease one day. Therefore, if you want to take care of your health, you should read the following lines to find out some useful and simple tips for preventing diabetes.
All you need to do to keep diabetes away is to exercise daily for at least 30 minutes, making physical activity helping you prevent this disease from affecting you.
One of the main reasons why it’s important to exercise if you want to keep diabetes away is that exercising lowers your blood sugar and it helps you lose weight, and seeing how obesity is one of the main reasons why people get diabetes in the first place, it’s easy to understand why you must do your best to stay fit.
The best workout program to prevent diabetes is to combine aerobic exercises with resistance training, both of them playing important roles in this process of prevention.
It’s a well known fact that stress elevates the blood sugar levels, leading to the appearance of diabetes over time, therefore you should take your time to do activities that help you relax and relieve stress daily.
A great way to de-stress is by going to the sauna 2-3 times per week, after a 30 minute session in a traditional sauna or an infrared sauna having you feel like all your worries have melted away along with the toxins from your body.
Another great activity that you can do to relieve stress is to meditate every day for 15-20 minutes, time in which you have to find a place to be alone in with your thoughts, relieving your mind of all the problems and worries in your life.
Get a good night’s sleep
Sleep plays an important role in the prevention of diabetes, the lack of sleep and bad quality sleep causing you to eat more, to wake up feeling drained of all your energy, and to be more stressed.
Make sure you get a good night’s sleep by going to bed at an early hour, by doing activities that help calm your mind before you go to sleep, like reading for example, and stay away from your phone, TV, or laptop for 1-2 hours before going to bed to ensure that you will have a peaceful sleep. This way you will feel more energized when waking up, and you will decrease the chances of having diabetes.
Coffee has many health benefits and this is a great news for coffee lovers that enjoy drinking coffee on a daily basis. Other than making you feel more focused at work and more energized, coffee can improve your health on so many levels. If you are curious to find out how coffee can make you more healthy, read this next article.
Coffee prevents type 2 diabetes
This is a good news for people who are suffering from type 2 diabetes. It has been demonstrated that coffee can prevent this disease among other diseases, such as Parkinson or Alzheimer. A study conducted by a group of researchers in Canada shows that moderate coffee consumption (ie a cup, maximum two per day) is absolutely harmless at any stage of the reproductive cycle, including pregnancy or breastfeeding. But obviously, this is not the greatest discovery of all. After analyzing the data of 126,000 people for 18 years, Harvard researchers calculated that, compared with those who do not consume caffeine, coffee drinkers are much less likely to get diabetes type 2.
Coffee reduces the risk of cardiovascular disease
Other studies (one done at Iowa Women’s Health over a period of 15 years, another made by the Nestlé Research Center published recently in Norway) shows how the consumption of coffee (decaf or not ) decreases the risk of cardiovascular disease, particularly in women. Specifically, if you drink three cups a day, our chances of heart disease decrease by 24%. Keep in mind that it’s recommended to drink at least 2 cups of coffee daily and don’t exceed this limit. If you want to make fresh coffee every morning you can consider investing in a coffee maker or an espresso machine. With a good quality coffee maker, you can make fresh and tasty coffee in just a couple of minutes. A cup of coffee brewed using a quality coffee maker can have even more health effects because the right temperature and the perfect process will get the best out of the coffee beans. In order to find a good coffee maker that could meet your needs, make sure to read several reviews so that you are sure that you have made the best choice.
Antioxidants in coffee
There are studies linking certain benefits (anti-Parkinson, athletic performance, increase intellectual capacity) with the high content of caffeine, but others are due to the composition of antioxidants, which protect cells and have a strong anti-inflammatory effect. Coffee also contains substances that reduce blood glucose concentration that protects cells and have anti-inflammatory and anti-rheumatic effects. Nutritionists always tell us that our health depends on fibers and antioxidants that help us stay healthy and protect us from diseases. A study done by a group of scientists in Spain has proved that a cup of black coffee has a content of fiber and polyphenols higher than any other beverage on the planet.
Cardiovascular training is highly recommended for those who want to lose weight as well as for those who simply want to improve their health, being a complete workout that you can appeal to. If you own a top rated body fat analyzer, you will be able to see just how effective cardio exercises are in helping you shed excess body fat. Body fat scales measure your weight as well as your fat percentage, so they let you see the results of your workout in real time.
No matter if you go for a jog outside every day, you go to the gym and workout there, or you invest in a treadmill and you work out in the comfort of your own home, it’s mandatory to do it as often as you can, preferably daily. That’s why it’s better to simply buy a treadmill and put it in your living room, using it daily for half an hour while you listen to music or watch TV because it’s more probable that you will give up on exercising if you had to go all the way to the gym. If you want to improve the quality of your life, read the following lines to find out what are the 5 amazing health benefits of cardio exercises, and no matter if you do them at home or you go to the gym, start your cardiovascular training as soon as possible.
1. Improved heart health
All the muscles in your body need to be worked for them to grow strong and remain healthy, and due to the fact that your heart is a muscle, it benefits from cardiovascular training.
While performing cardio exercises, your heart rate is increased throughout the period you exercise, strengthening the heart and protecting you from ever having a heart-related illness. The fact that cardio exercises help you lose internal body fat will also strengthen your health. On a top rated body fat analyzer, you will be able to see your overall fat percentage as well as your visceral fat percentage. Visceral fat is the most dangerous type of fat which wraps itself around your internal organs.
2. Improved sleep
Almost 50% of the world’s population suffers from a smaller or more severe form of insomnia, and unfortunately there a lot of them who take pills to fall asleep faster and have a better quality sleep instead of going for the natural method that is exercising. By doing cardio exercises daily for at least half an hour you consume the body’s energy and you are guaranteed to fall asleep faster than you ever did in your life.
3. Stress relief
Stress is at overwhelming heights these days, some people who don’t find ways to eliminate it even falling prey to depression related problems. Do everything possible to fit in your schedule 30 minutes of running on the treadmill at home while watching your favorite TV show, and you will find yourself more calm and happy after it due to the release of “feel good” hormones in your body. Also, if you make it a habit out of pedaling for 30 minutes daily, you will have the perfect body as well.
4. Bone health
Osteoporosis is a condition that sooner or later affects all the people who lose bone mass, exposing them to risks like broken hips, for example.
The only solution to decrease your chances of having osteoporosis is to perform cardiovascular exercises for 30-60 minutes several times per week, studies clearly showing that after only 6 months of doing them there will be an increase of approximately 12% in your bone density.
5. Management of diabetes
For those who suffer from diabetes, it’s highly recommended to take their time and do daily cardiovascular exercises, because they increase the muscle’s ability to utilize glucose, and they control the blood sugar levels as well.