Behavioral modification important part reducing incidence of diabetes.

Behavioral modification is an important part in reducing the incidence of diabetes.

There are various approaches that should be done together as follows:

Take care of your body weight to be within the appropriate range.

Obesity and overweight It is the most important risk factor สมัคร ufabet for type 2 diabetes. The goal is to lose 7% of your weight within 6 months, averaging approximately 0.5-1 kg per week by incidence of diabetes. reducing body fat mass and maintaining muscle mass. The goal is that women should have no more than 32% body fat and no more than 28% for men.

• Eat a healthy and sustainable diet.

The important thing is to choose a diet that suits you. Can be practically practiced continuously for a long period of time Whether it is a low-fat or low-carbohydrate diet. Including choosing to eat food that comes primarily from plants (Plant-Based diet), choosing foods that are good for health. Not refined (Refined Food) and processed (Processed Food), emphasizing quality carbohydrates. It is a source of vitamins, minerals, dietary fiber such as whole grains, various types of nuts, vegetables, fruits, and low-fat meat.

• Do 150 minutes of moderate-intensity exercise per week.

Or at least 30 minutes per session, 5 times a week, such as brisk walking or aerobic dancing. Exercise increases the burning of fat in the body and stimulates muscle cells to respond better to insulin. You should do cardio exercise (Cardio Exercise) alternating with muscle training (Strength Training) and stretching (Flexibility Exercise).

• Get enough sleep.

At least 8-9 hours a day. You should adjust going to bed incidence of diabetes. and waking up at the same time regularly every day. And go to bed before 10:00 p.m. Importantly, avoid using various electronic devices such as cell phones and tablets at least 2 hours before bed. Because blue light inhibits the secretion of the hormone melatonin (Melatonin), making it more difficult to fall asleep.

• deal with stress

Try doing various activities to keep your mind calm and not distracted, such as meditating, walking, doing hobbies, and learning new things. Practice adjusting your attitude to see the world in a positive light.

• Avoid behaviors and things that destroy your health.

For example, refrain from smoking. Limit your alcohol intake.