1, lifestyle to control blood sugar
1. Eat more natural food. Food contains a variety of unique biochemical enzymes, which is the best "medicine" to treat diseases. The less processing procedures, the better the effect. For diabetics, bean sprouts, fruits and nuts are all suitable for simple cooking such as raw or cold salad, especially some foods rich in dietary fiber, which can delay the absorption of sugar in the intestine.
2. increase the intake of vitamin C. Increasing the content of antioxidants such as vitamin C in diet can prevent the destruction of arterial wall, reduce plaque accumulation and heart disease, and thus effectively reduce the occurrence of diabetic complications. Increasing the proportion of fruits and vegetables in the diet can provide the best source of antioxidants.
3. Drink green tea every day. Compared with other drinks, green tea has higher polyphenol content because it has not been fermented. Polyphenols have strong antioxidant properties and hypoglycemic effects, and they can also control the release of blood sugar.
4. Use linseed oil. Studies have found that eating flaxseed can reduce the postprandial blood sugar level by about 28%. It is a healthy and delicious way to replace edible oil with linseed oil in daily cooking.
5. Meditate. The basic action meditation of yoga can effectively reduce the levels of stress hormones such as adrenaline and norepinephrine in the body, and these hormones are one of the "behind-the-scenes pushers" to raise blood sugar levels. Therefore, relaxation through meditation and meditation is also helpful to control blood sugar.
6. Play Tai Chi Chuan. Traditional exercise methods, such as playing Tai Ji Chuan and practicing Qigong, can help people adjust their breathing, improve blood circulation and play an indispensable role in regulating their bodies. An Australian study also found that practicing Tai Ji Chuan in patients with type 2 diabetes can also slow down the decline of physical function caused by diabetes, especially for obese patients.
7. Self-massage. By massaging feet and other body parts, on the one hand, complications can be prevented, on the other hand, the pancreas, liver and endocrine system can be regulated. This kind of "reflex therapy" has achieved remarkable results after long-term persistence.
8. Keep walking. Regular walking and exercise can reduce visceral fat content, prevent diabetic neuropathy, help repair damaged nerves and control blood sugar level.
9. Take a hot bath. Proper warm water stimulation can promote the blood circulation of the whole body, prevent peripheral neuropathy and alleviate the pain caused by complications.
2. How to prevent diabetes?
1, control diet
The key to treating diabetes is to control diet. Through diet control, it can promote the disappearance of urine sugar, reduce fasting blood sugar to normal, correct metabolic disorder and prevent various complications. The amount of staple food should be measured according to the patient's weight and labor intensity. The staple food is not higher than 250 grams per day. If you feel hungry again, you can increase vegetables that are rich in fiber and can lower blood sugar, such as onions, celery, kelp and spinach. Bean products, milk, lean meat and other non-staple foods in protein can be eaten.
Step 2 exercise regularly
Keeping exercise is very important for the prevention of 1 diabetes. It is absolutely beneficial to exercise for 30 minutes every day. You can choose walking, jogging and swimming. An important feature of 1 type diabetes is insulin resistance, that is, the body is not sensitive to insulin and cannot be used normally. Exercise can improve the sensitivity of insulin and effectively prevent type 2 diabetes. A survey in Finland found that exercise can stimulate the activity of islet cells. People who exercise for 4 hours a week or 35 minutes a day will have an 80% lower risk of diabetes even if their weight does not change.
Step 3 combine work and rest
Ordinary patients can take part in normal work, but should not be overworked. Abstinence. Stay optimistic and avoid mental trauma. Exercise can enhance glucose tolerance, reduce dependence on insulin, reduce insulin demand, lower blood sugar and improve abnormal blood lipid metabolism. Proper exercise can control obesity. Choose jogging, walking, practicing eighteen methods, aerobics, Tai Ji Chuan and other projects, starting with a short time and a small amount of exercise, and persevere. However, patients with fasting and severe diabetes should not exercise to prevent hypoglycemia shock and other diseases.
Step 4 control blood pressure
To lose weight through exercise and diet, we should pay special attention to abdominal fat, because abdominal weight loss can greatly improve glucose tolerance. Controlling hypertension is closely related to the development of diabetes.
Step 5 control your weight
Obesity, especially abdominal obesity, is a risk factor for type 2 diabetes. With the improvement of living standards, more and more obese children, diabetes began to "target" teenagers, which has to attract people's attention. In order to effectively prevent 1 diabetes, we must first lose weight and make it close to normal.
6. Control the amount of salt
Polyuria is one of the symptoms of 1 type diabetes. 1 Most diabetic patients are accompanied by hypertension and obesity. Eating too much salt will increase blood pressure, which is not conducive to the prevention and treatment of hypertension, so salt must be limited. Eating less salt can reduce the possibility of heart disease and stroke.