People with fasting glucose levels from 80 to 100 mg/dl and post prandial blood glucose levels below 140 mg/dl are normal. People with blood glucose levels at or over 140 mg/ dl all the time are considered as high blood sugar and have a high risk of diabetes.
The function of insulin, which controls blood sugar, declines with age so that diabetes patients dramatically increase at the age of 50s.
Diabetes is a serious disease that causes various complications such as blindness, chronic kidney diseases requiring dialysis, necrosis.
Type I diabetes develops suddenly and the cause is unknown.
Type II diabetes is caused by unhealthy dietary life or lifestyle habits.
Type II diabetes is talked about below.
Let’s check the risk of diabetes
- I don’t eat breakfast.
- There is a relative or family who has diabetes.
- I finish breakfast, lunch or dinner within 5 minutes.
- I eat sweets every day.
- I often eat dinner 9 pm or later.
- I don’t exercise regularly.
- I sleep less than 6 hours at least once a week.
- I get irritated over the smallest things.
- I have gained more than 22 pounds (10 kg) in weight compared to when I was 20 years old.
If more than 3 clauses are applied to you, you need to be careful of diabetes.
I finish breakfast, lunch or dinner within 5 minutes.
When you finish your meal within 5 minutes, sugar is delivered to the stomach and intestines rapidly, so the secretion of insulin can’t catch up and blood sugar suddenly rises.
It is recommended to take more than 15 minutes to eat a meal. Eating slowly with chewing well makes you feel full and prevents overeating.
I have gained more than 22 pounds (10 kg) in weight compared to when I was 20 years old.
It is generally said that the weight at the age of 20 is the best weight, so if you gained more than 22 pounds, visceral fat also increases and insulin lowering blood sugar doesn’t work well, leading to diabetes.
People with more than 22 pounds of weight gain have three times as high risk as people with 4 pounds of weight gain, compared to their weight at the age of 20.
Key points to prevent diabetes
(1) Drinking green tea
People who drink more than 6 cups of green tea a day have about 30 % lower risk of developing diabetes than people who don’t drink green tea.
The mechanism of the effect is unknown, but it is considered that caffeine contained in green tea raises the metabolism and helps burn fat. Coffee is as effective as green tea.
(2) Always eating breakfast
When you don’t eat breakfast, blood sugar after lunch and dinner rapidly rises.
When you eat a meal when hungry, the secretion of insulin can’t catch up, leading to high blood sugar.
When you can’t eat breakfast, drinking a glass of milk or cup of coffee is still effective not to raise blood sugar rapidly.
(3) Drinking a table spoon (15 ml) of vinegar before or during a meal
Acetic acid contained in vinegar slows down the absorption of sugar in the intestine and suppresses the rapid raise of blood sugar.
Exercise to suppress rapid elevation of blood sugar
(1) Stand straight and stand on your tiptoes (Fig. 1).
(2) Drop your heels like transferring your weight to your heels (Fig. 2).
It is important to have an impact on your heels because a hormone secreted from the bone, which is called Osteocalcin, encourages the pancreas to secrete insulin.
Doing this exercise 30 times a day for 1 to 2 weeks delivers a certain level of effect.