Will you agree to change your lifestyle a little, start eating healthy food and spend a little time on physical exercises, in exchange for a guarantee that you will never have diabetes? A new study in this area was initiated by the Government of Great Britain, with the support of the largest medical institutes in the United Kingdom.

In general, the findings to which the scientists came were known to physicians and earlier - the risk of diabetes increases significantly if you already have people in the family who suffer from this disease, if you smoke, regularly eat junk food, often overeat, and so on.

However, here is the nuance - it is not necessary to change your lifestyle fundamentally, and not all of the factors listed above really contribute to the development of diabetes as much as it is commonly believed. Of course, a person who aspires not to get diabetes in the future will have to give up some of his habits and bring something new into his life, but in practice such changes will have a beneficial effect on his health as a whole. The study, whose results were summed up relatively recently, was launched in 2001. Then the team of specialists formed a control group of 200 thousand. Men and women aged 50 to 71 years.

None of the participants in the study had diabetes - in order to make sure that the doctor specifically conducted the most comprehensive survey of their health. After 10 years of observation, it's time to record the results. 9% of the participants developed diabetes, and their lifestyle allowed researchers to form a clear picture of what can not really be done if you are afraid of getting diabetes. It is only necessary to adhere to the following five tips:.

Control your weight: this does not mean that you have to sit all day with a calculator and calculate your calories. Just maintain the body mass index is not above the level of 25. The real risk starts after exceeding the level of 30, that is, when a person has the first stage of obesity.

Do not smoke: Smoking is perhaps the most harmful habit that can only be imagined, but it has been established that in this case the addiction really plays a role only if the experience exceeds 10 years.

Be physically active: Previously, scientists believed that the more physical exercises, the better - they say there is a directly inverse relationship between time and frequency of exercise and the risk of diabetes. However, the study, as might be expected, made its corrections to this postulate. It turns out that it is necessary to train with small loads only three to four times a week for 20 minutes.

Adhere to a healthy diet: More fiber, less refined carbohydrates, and a positive ratio of polyunsaturated and saturated fats (polyunsaturated fats in the diet should be much larger). This can be done in different ways, there are no strict regulations.

Less alcohol: two alcoholic drinks per day for a man and one for a woman and the risk of diabetes will be minimal (a drink means a cocktail or a bottle of beer). If the norm is exceeded, the risk of diabetes increases by 31% and 38% for men and women, respectively.

Summing up, scientists note - by starting to follow all of the above advice, you are guaranteed to reduce the risk of diabetes by 80%, and possibly significantly more.

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