Tiếng Việt
Reducing the risk of diabetes often involves lifestyle and dietary changes. Here are some tips that can help you control and reduce the risk of diabetes:
1. Balanced diet: Enhance blood sugar control by maintaining a balanced diet that is rich in fiber and limits the intake of sugar and simple carbohydrates. Prioritize foods with low glycemic index such as green vegetables, fruits, whole grains, and foods containing healthy fats.
2. Weight loss: If you are overweight or obese, losing weight can improve the body’s insulin utilization and blood sugar control. Following an exercise routine and maintaining an active lifestyle are also important factors.
3. Regular exercise: Regular physical activity can improve the body’s sensitivity to insulin. Fast walking, cycling, or engaging in at least 150 minutes of cardio exercise per week can bring many health benefits.
4. Stress management: Stress can affect blood sugar levels. Practicing stress reduction techniques such as meditation, yoga, or relaxation activities can help maintain stable blood sugar levels.
5. Regular blood sugar monitoring: Measure blood sugar according to the schedule recommended by your doctor to control fluctuations and adjust diet and physical activity if necessary.
6. Limit or avoid alcohol and tobacco: Alcohol can impact blood sugar, and smoking is associated with an increased risk of diabetes. Reducing or eliminating them from your lifestyle can support the diabetes control process.
7. Regular check-ups and doctor visits: Diabetes treatment requires close monitoring by a doctor. Regular check-ups and medical examinations are important to monitor health status and adjust treatment methods when necessary.
Before making lifestyle or dietary changes, always consult with a doctor or nutrition expert to ensure that these approaches are suitable for your specific health condition