4 Ways to Not Get Diabetes Although Your Parents Have Diabetes
Do you have diabetes offspring or have a sibling who has diabetes? You should be careful because this can increase your chances of developing diabetes too.
Diabetes, especially type 2 diabetes mellitus has a very strong relationship with family history and ancestry, compared to type 1 diabetes. Many studies have proven that genetics plays a very strong role in developing type 2 diabetes in a person.
Some studies show that the risk of a child getting diabetes is greater when his mother has diabetes. Meanwhile, if both parents suffer from diabetes, the risk is even greater reaching 50%.
In addition, the risk of diabetes is strengthened by a bad lifestyle. In one family, usually people tend to have the same eating and exercise habits, so more lifestyle factors can increase your risk of developing diabetes.
What should I do if I have diabetes offspring?
There are several ways you can reduce your risk of diabetes. Basically all you have to do is change your lifestyle, you must learn to apply a healthy diet and be balanced with regular exercise.
Take care of your weight
Being overweight is one of the important risk factors that can cause you to get diabetes. Obesity can increase your risk 20-40 times greater for diabetes. If you are overweight, you should gradually lose weight until you reach a normal weight.
More moves than watching TV
A sedentary lifestyle or an inactive lifestyle also plays a role in developing the risk of type 2 diabetes. Frequent use of your muscles to move can increase the ability of muscles to use insulin and absorb glucose. This eases the pressure on the insulin-making cells.
Watching TV is an activity that is often done by most people. The more time you spend in front of a television glass screen, the greater your risk of being overweight or obese, so it will also increase your risk of developing diabetes. Unhealthy diet patterns related to watching TV can also explain the relationship between watching TV and diabetes. Every two hours you spend watching TV can increase your chances of developing diabetes by 20%.
Maintain your food intake
Of course, to be able to avoid you from diabetes, your diet should change to a healthy diet with balanced nutrition. There are 4 important changes you can make to prevent type 2 diabetes, namely:
1. Choose carbohydrates from whole grains rather than those already processed (refined grains)
There is evidence that dietary intake of more whole grains, such as wheat, can protect you from diabetes, while refined grains (refined grains) can increase your risk of diabetes.
Research by Nurses' Health Studies I and II shows that women who consume an average of 2-3 servings of whole grains in a day are 30% less likely to develop diabetes than women who rarely consume whole grains. The study was conducted on more than 160,000 healthy women and was followed for 18 years.
The skin and fiber in whole grains are more difficult to break down into glucose, making the increase in blood sugar and insulin slower, and the glycemic index lower. As a result, the pressure on the body to make insulin is reduced, so it can help prevent type 2 diabetes. In addition, whole grains are also rich in vitamins, minerals, and phytochemicals that can help reduce the risk of diabetes. Instead, white bread, white rice, mashed potatoes, and donuts have a high glycemic index which can then increase the risk of diabetes.
2. Avoid sweet drinks
Sweet drinks also contain a high glycemic load, so drinking lots of sweet drinks is associated with an increased risk of diabetes. In the Nurses' Health Study II study, women who drank one or more sweet drinks a day had a 83% higher risk of type 2 diabetes compared to women who consumed sweet drinks less than once a month.
Another reason why sweet drinks can increase the risk of diabetes is because it is associated with weight gain. Research conducted by Nurses 'Health Study II and The Black Women' s Health Study shows that women who consume lots of sweet drinks experience more weight gain than women who limit sweet drinks.
However, there is other evidence that explains that sweet drinks can cause chronic inflammation, high triglycerides, reduce good cholesterol (HDL), and increase insulin resistance, where all of these are risk factors for diabetes.
3. Choose good fat instead of bad fat
Good fats, such as polyunsaturated fats found in liquid vegetable oils, nuts, and seeds, can prevent you from diabetes. While bad fats that you can find in the form of trans fats on margarine, fast food, or on fried foods can actually increase your risk of developing diabetes.
Unlike other polyunsaturated fats, the polyunsaturated fats you find in fish cannot protect you from diabetes. Polyunsaturated fats in fish that you know as omega-3s help in preventing heart disease. So, if you have diabetes, eating fish can help you avoid a heart attack or death from heart disease.
4. Limit red meat and avoid processed meat
Some studies show that eating red meat and processed meat can increase the risk of diabetes. Why does this happen? This might be because the high iron content in red meat can reduce the effectiveness of insulin or it can also damage the cells that produce insulin. In processed meat, high sodium and nitrite content as preservatives may be responsible for this. You can replace your meat intake with other healthier protein sources, such as beans, low-fat milk, chicken, or fish.
Quit smoking
If you are a smoker, you should stop smoking immediately. Smoking is very dangerous for health, including also can cause diabetes. Smokers are more at risk of developing diabetes by 50% or more compared to people who do not smoke, and heavy smokers have a higher risk of diabetes.
Diabetes, especially type 2 diabetes mellitus has a very strong relationship with family history and ancestry, compared to type 1 diabetes. Many studies have proven that genetics plays a very strong role in developing type 2 diabetes in a person.
Some studies show that the risk of a child getting diabetes is greater when his mother has diabetes. Meanwhile, if both parents suffer from diabetes, the risk is even greater reaching 50%.
In addition, the risk of diabetes is strengthened by a bad lifestyle. In one family, usually people tend to have the same eating and exercise habits, so more lifestyle factors can increase your risk of developing diabetes.
What should I do if I have diabetes offspring?
There are several ways you can reduce your risk of diabetes. Basically all you have to do is change your lifestyle, you must learn to apply a healthy diet and be balanced with regular exercise.
Take care of your weight
Being overweight is one of the important risk factors that can cause you to get diabetes. Obesity can increase your risk 20-40 times greater for diabetes. If you are overweight, you should gradually lose weight until you reach a normal weight.
More moves than watching TV
A sedentary lifestyle or an inactive lifestyle also plays a role in developing the risk of type 2 diabetes. Frequent use of your muscles to move can increase the ability of muscles to use insulin and absorb glucose. This eases the pressure on the insulin-making cells.
Watching TV is an activity that is often done by most people. The more time you spend in front of a television glass screen, the greater your risk of being overweight or obese, so it will also increase your risk of developing diabetes. Unhealthy diet patterns related to watching TV can also explain the relationship between watching TV and diabetes. Every two hours you spend watching TV can increase your chances of developing diabetes by 20%.
Maintain your food intake
Of course, to be able to avoid you from diabetes, your diet should change to a healthy diet with balanced nutrition. There are 4 important changes you can make to prevent type 2 diabetes, namely:
1. Choose carbohydrates from whole grains rather than those already processed (refined grains)
There is evidence that dietary intake of more whole grains, such as wheat, can protect you from diabetes, while refined grains (refined grains) can increase your risk of diabetes.
Research by Nurses' Health Studies I and II shows that women who consume an average of 2-3 servings of whole grains in a day are 30% less likely to develop diabetes than women who rarely consume whole grains. The study was conducted on more than 160,000 healthy women and was followed for 18 years.
The skin and fiber in whole grains are more difficult to break down into glucose, making the increase in blood sugar and insulin slower, and the glycemic index lower. As a result, the pressure on the body to make insulin is reduced, so it can help prevent type 2 diabetes. In addition, whole grains are also rich in vitamins, minerals, and phytochemicals that can help reduce the risk of diabetes. Instead, white bread, white rice, mashed potatoes, and donuts have a high glycemic index which can then increase the risk of diabetes.
2. Avoid sweet drinks
Sweet drinks also contain a high glycemic load, so drinking lots of sweet drinks is associated with an increased risk of diabetes. In the Nurses' Health Study II study, women who drank one or more sweet drinks a day had a 83% higher risk of type 2 diabetes compared to women who consumed sweet drinks less than once a month.
Another reason why sweet drinks can increase the risk of diabetes is because it is associated with weight gain. Research conducted by Nurses 'Health Study II and The Black Women' s Health Study shows that women who consume lots of sweet drinks experience more weight gain than women who limit sweet drinks.
However, there is other evidence that explains that sweet drinks can cause chronic inflammation, high triglycerides, reduce good cholesterol (HDL), and increase insulin resistance, where all of these are risk factors for diabetes.
3. Choose good fat instead of bad fat
Good fats, such as polyunsaturated fats found in liquid vegetable oils, nuts, and seeds, can prevent you from diabetes. While bad fats that you can find in the form of trans fats on margarine, fast food, or on fried foods can actually increase your risk of developing diabetes.
Unlike other polyunsaturated fats, the polyunsaturated fats you find in fish cannot protect you from diabetes. Polyunsaturated fats in fish that you know as omega-3s help in preventing heart disease. So, if you have diabetes, eating fish can help you avoid a heart attack or death from heart disease.
4. Limit red meat and avoid processed meat
Some studies show that eating red meat and processed meat can increase the risk of diabetes. Why does this happen? This might be because the high iron content in red meat can reduce the effectiveness of insulin or it can also damage the cells that produce insulin. In processed meat, high sodium and nitrite content as preservatives may be responsible for this. You can replace your meat intake with other healthier protein sources, such as beans, low-fat milk, chicken, or fish.
Quit smoking
If you are a smoker, you should stop smoking immediately. Smoking is very dangerous for health, including also can cause diabetes. Smokers are more at risk of developing diabetes by 50% or more compared to people who do not smoke, and heavy smokers have a higher risk of diabetes.
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