Preventing diabetes

Type II diabetes mellitus is meanwhile a common disease in modern lifestyle. This civilization disease can be avoided if three simple principles are followed.

Exercise regularly

Exercise burns off the blood sugar and lowers its blood level. Exercise also prevents insulin resistance. These exercise strategies are effective:

• Moderate cardio training
  The blood sugar level will be lowered, e.g. by jogging or cycling three times a week for half an hour each time.
  
  
• Power training
  Builds up muscle fibers that burn blood sugar. Strength can be acquired in the gym or through everyday exercises, e.g. squatting while brushing your teeth.

Reduce body weight

Body weight correlates with blood sugar levels and the development of diabetes. 5 kg overweight doubles the risk, 10 kg triples it.

Eat healthy nutrition

A balanced and non-overcalorific nutrition can prevent diabetes:

• Favor fish
  Ideally, fish should be on the menu twice a week. It contains omega-3 fatty acids, which keep the blood vessel walls flexible and reduce the risk of insulin resistance. Omega-6 fatty acids from animal fats, on the other hand, damage the blood vessel walls and increase blood sugar levels.
  
  
• Avoid industrially produced foods
  These contain hydrogenated fats (so-called trans fatty acids) as flavor carriers and short-chain carbohydrates as preservatives. Both increase the risk of diabetes.
  
  
• Give preference to food with fiber
  You need about 30g of fiber per day, preferably in whole-meal products, fruit, and vegetables.
  
  
• Pay attention to minerals and trace elements
  • Zinc in wheat germ and pine nuts stimulates insulin production and improves its effect.
  • Chromium in whole-meal products transports blood sugar into the cell and improves glucose tolerance.
  • Magnesium stimulates the metabolism of glucose. However, it often must be taken as a dietary supplement.