New day with health news: 3 tips to help prevent diabetes

'Scientists at the prestigious Harvard University in the US have found 3 golden principles to help reduce the risk of diabetes by 31%.' Let's start the day with health news to see more content of this article!

Start your day with health news , readers can also read more articles:   Vegetables eaten with pho are unexpectedly good for the heart, blood sugar and sleep; What should gym goers eat to have healthier kidneys?; 5 signs that the body is 'crying for help' due to sitting in the wrong position...

3 golden rules to help people over 55 prevent diabetes

In a new study just published in the Annals of Internal Medicine journal, scientists at the prestigious Harvard University in the US have found three golden principles that help reduce the risk of diabetes by 31%.

The study, led by scientists from the Harvard TH Chan School of Public Health , included 4,746 participants, aged 55 to 75, all of whom were overweight or obese, had metabolic syndrome but did not have diabetes at the start of the study.

The Mediterranean diet significantly helps prevent diabetes

Photo: AI

Participants were divided into two groups. The intervention group did three things: Adopted a Mediterranean diet; reduced their calorie intake by an average of 600 calories per day; engaged in moderate exercise (including brisk walking, strength and balance exercises); and received professional support to control their weight.

Meanwhile, the control group followed only the Mediterranean diet without calorie restrictions, exercise guidance or weight-loss support.

After 6 years of follow-up, the results showed that the intervention group - who implemented all 3 of the above principles - had a 31% lower risk of developing type 2 diabetes than the control group, according to the medical news site News Medical.

In addition, this group lost an average of 3.3 kg of body weight and 3.6 cm of waist circumference, while the control group lost only 0.6 kg and 0.3 cm of waist circumference. The next content of this article will be on the health page on August 27 .

Vegetables eaten with pho are unexpectedly good for the heart, blood sugar and sleep.

A familiar vegetable, often eaten with pho, unexpectedly brings unexpected benefits to the heart, blood sugar and sleep.

Although low in calories, bean sprouts contain a large amount of essential nutrients for the body such as fiber, vitamin C, vitamin K, iron, magnesium, potassium and calcium. Thanks to that, this vegetable dish not only enhances the flavor but also brings many other surprising benefits.

Potassium in bean sprouts helps balance sodium in the body and stabilize blood pressure.

Photo: AI

Supports the cardiovascular system . Bean sprouts from mung beans contain many important micronutrients that help protect cardiovascular health, including: Vitamin K can help prevent the accumulation of fat and cholesterol in blood vessel walls, reducing the risk of heart disease. A serving of bean sprouts provides about 29% of the daily vitamin K requirement.

In addition, the potassium in bean sprouts helps balance sodium in the body and stabilize blood pressure. Magnesium supports normal heart and nerve function, and iron plays an essential role in transporting oxygen throughout the body, ensuring that heart function is maintained.

Provides fiber for good digestion and disease prevention. Bean sprouts are an easy-to-eat and easy-to-digest source of fiber. Research shows that increasing fiber in the diet can help lower bad cholesterol, prevent heart disease, diabetes, and some cancers. Fiber also supports a healthy gut, reduces inflammation, and protects brain function over time.

Strengthen the immune system. Bean sprouts are rich in plant compounds such as flavonoids, organic acids, saponins, which can support a balanced, healthy immune system, help prevent infections and help prevent chronic diseases. The next content of this article will be on the health page on August 27.

What should gym goers eat to have healthier kidneys?

For gym goers, if they want to gain muscle effectively, they need to supplement enough protein. However, consuming too much protein will put pressure on the kidneys.

Research shows that consuming too much protein, especially from animal sources, can put pressure on the kidneys, leading to increased glomerular filtration. This condition, if left untreated, can cause mild damage to the glomeruli, increasing the risk of kidney function decline over time.

Green beans and tofu are foods rich in vegetable protein.

PHOTO: AI

To maintain kidney health, gym goers should prioritize eating the following foods:

Prioritize plant protein. Compared to animal protein, plant protein sources such as green beans, black beans, lentils, soybeans and soy products such as tofu, soy milk, will be richer in fiber, less acid, phosphate and saturated fat.

Normally, the kidneys are able to excrete excess phosphate. However, eating too much red meat increases the amount of phosphate in the body, forcing the kidneys to work harder. This condition, if prolonged, can increase the risk of renal-bone metabolism disorders, which means that the bones are affected by poor kidney health. Therefore, a good way is to replace some of the protein from meat with protein from plants.

Avoid fatty proteins. If gym-goers consume protein mainly from animals, they should prioritize protein from fish, skinless chicken and egg whites. These are protein sources that are low in harmful fats, low in phosphates and are more kidney-friendly. Start your day with health news to see more of this article!

Source: https://thanhnien.vn/ngay-moi-voi-tin-tuc-suc-khoe-3-bi-quyet-giup-giam-nguy-co-mac-tieu-duong-185250826233210926.htm