Dance, yoga and vegetarian food. 10 golden tips for diabetics

Losing weight in people with diabetes is an effective strategy for preventing diabetes risk factors such as obesity and heart disease. Additionally, being overweight or obese is a public health problem that anyone who suffers from it should work to address.

According to a study by Professor Marion Franz, American researcher and diabetes consultant, moderate weight loss of 5-10% can significantly improve pancreatic beta cell function, correct problems associated with adipose tissue disorders and reduce risk factors associated with obesity.

Some studies also indicate that weight loss can reverse diabetes or prevent prediabetes from progressing to diabetes, keeping in mind the need to maintain a healthy weight consistently.

But there are difficulties with dieting and exercising for people with diabetes because they have to be careful about what they eat and the physical activities they perform. Therefore, experts recommend that you consult a medical expert to determine the proper diet and exercise so as not to end up worsening the condition, with the possibility of benefiting from some of the advice published by Boldsky, as follows:

1. Regular physical activity

Walking is a simple and effective physical activity for weight loss. A Japanese study suggests that walking for 30 minutes a day may help reduce the risk of diabetes complications such as heart disease. And moderate-intensity physical activity of at least 172 minutes per week can also lead to weight loss, including household activities such as gardening, mopping, and cleaning.

2. The Mediterranean diet

The Mediterranean diet is a diet that includes high consumption of vegetables, fruits, nuts, seeds, herbs and legumes, drinking plenty of water, using olive oil, eating certain amounts of fish and seafood, while reducing your consumption of red meat and sweets. The Mediterranean diet includes a lot of fiber, moderate protein and low carbohydrates.

According to the results of a study conducted by Professor Catherine Esposito of the University of Naples, Italy, incorporating this type of diet into a lifestyle can help with weight management and effective diabetes management. long-term.

3. Dance

Dancing is a pleasant exercise because it helps burn a lot of fat and does not stress the body. Dancing is not a heavy burden on the body and people with diabetes can easily practice it for weight loss. A study by Dr Felice Mangieri of the Endocrinology and Diabetes Unit at Gavardo General Hospital in Brescia, Italy, showed that Western and Latin dance programs can improve the fitness and endurance of diabetics and lead to a reduction in weight loss of more than 5.%.

4. Reduce stress

Stress can be one of the main causes of weight gain in people with diabetes as well as in healthy adults. A study, conducted by a team of Greek researchers, indicates that people with metabolic syndrome (including diabetes) and symptoms of depression are less likely to lose weight. However, stress can be controlled and controlled by various relaxation techniques or treatments, which help in losing excess weight effectively.

5. Natural juices

Although fruit juices increase the levels of diabetes in the body, the natural sugars in some fruits such as oranges are not harmful to health and can help with weight loss. The results of an American scientific study confirm that fresh, unsweetened and fresh 100% whole fruit juices contain a lot of dietary fiber and other nutrients such as vitamin A, vitamin C, potassium and fiber which help manage diabetes and lose weight.

6. Yoga

Indian scientific study indicates that certain types of yoga such as hasta mudra or hand gestures can help promote weight loss, increase metabolic rates and manage glucose levels in diabetics. Yoga can bring about changes at the cellular, genetic, biochemical and neuromuscular levels and help diabetics in all aspects.

One of the best ways to boost weight loss in people with diabetes is to consciously eat and practice yoga.

7. Never give in to laziness

إن اتباع نمط حياة نشط هو وسيلة جيدة لفقدان الوزن الزائد من خلال تغييرات بسيطة مثل صعود الدرج بدلا من استخدام المصاعد والمشي بعد الوجبات وقيادة السيارة أو ارتياد المواصلات بمعدلات أقل وداخل مقر العمل يمكن المشي إلى مكتب الزملاء للاستفسار عن أي أمور ذات صلة بالعمل بدلا من رسائل E-mail.

Other tips for losing weight:

8. Drink lots of water.
9. Make sure you have breakfast
10. Avoid eating suddenly and plan ahead to maintain the amount of calories consumed throughout the day.