Diabetes is a chronic disease that affects millions of people worldwide. Uncontrolled cases can cause blindness, kidney failure, heart disease and other serious conditions.

Before diabetes is diagnosed, there is a period where blood sugar levels are high but not high enough to be diagnosed as diabetes. This is known as prediabetes.

It's estimated that up to 70% of people with prediabetes go on to develop type 2 diabetes. Fortunately, progressing from prediabetes to diabetes isn't inevitable.

Although there are certain factors you can't change — such as your genes, age or past behaviors — there are many actions you can take to reduce the risk of diabetes.

Here are 13 ways to avoid getting diabetes.

1. Cut Sugar and Refined Carbs From Your Diet

Eating sugary foods and refined carbs can put at-risk individuals on the fast track to developing diabetes.

Your body rapidly breaks these foods down into small sugar molecules, which are absorbed into your bloodstream.

The resulting rise in blood sugar stimulates your pancreas to produce insulin, a hormone that helps sugar get out of the bloodstream and into your body's cells.

In people with prediabetes, the body's cells are resistant to insulin's action, so sugar remains high in the blood. To compensate, the pancreas produces more insulin, attempting to bring blood sugar down to a healthy level.

Over time, this can lead to progressively higher blood sugar and insulin levels, until the condition eventually turns into type 2 diabetes.

Many studies have shown a link between the frequent consumption of sugar or refined carbs and the risk of diabetes. What's more, replacing them with foods that have less of an effect on blood sugar may help reduce your risk .

A detailed analysis of 37 studies found that people with the highest intakes of fast-digesting carbs were 40% more likely to develop diabetes than those with the lowest intakes.

2. Work Out Regularly

Performing physical activity on a regular basis may help prevent diabetes.

Exercise increases the insulin sensitivity of your cells. So when you exercise, less insulin is required to keep your blood sugar levels under control.

One study in people with prediabetes found that moderate-intensity exercise increased insulin sensitivity by 51% and high-intensity exercise increased it by 85%. However, this effect only occurred on workout days .

Many types of physical activity have been shown to reduce insulin resistance and blood sugar in overweight, obese and prediabetic adults. These include aerobic exercise, high-intensity interval training and strength training.

Working out more frequently seems to lead to improvements in insulin response and function. One study in people at risk of diabetes found that burning more than 2,000 calories weekly via exercise was required to achieve these benefits .

Therefore, it's best to choose physical activity that you enjoy, can engage in regularly and feel you can stick with long-term.

3. Drink Water as Your Primary Beverage

Water is by far the most natural beverage you can drink.

What's more, sticking with water most of the time helps you avoid beverages that are high in sugar, preservatives and other questionable ingredients.

Sugary beverages like soda and punch have been linked to an increased risk of both type 2 diabetes and latent autoimmune diabetes of adults (LADA).

LADA is a form of type 1 diabetes that occurs in people over 18 years of age. Unlike the acute symptoms seen with type 1 diabetes in childhood, LADA develops slowly, requiring more treatment as the disease progresses . One large observational study looked at the diabetes risk of 2,800 people.

Those who consumed more than two servings of sugar-sweetened beverages per day had a 99% increased risk of developing LADA and a 20% increased risk of developing type 2 diabetes .

Researchers of one study on the effects of sweet drinks on diabetes stated that neither artificially sweetened beverages nor fruit juice were good beverages for diabetes prevention .

By contrast, consuming water may provide benefits. Some studies have found that increased water consumption may lead to better blood sugar control and insulin response .

One 24-week study showed that overweight adults who replaced diet sodas with water while following a weight loss program experienced a decrease in insulin resistance and lower fasting blood sugarand insulin levels .

4. Lose Weight If You're Overweight or Obese

Although not everyone who develops type 2 diabetes is overweight or obese, the majority are.

What's more, those with prediabetes tend to carry excess weight in their midsection and around abdominal organs like the liver. This is known as visceral fat.

Excess visceral fat promotes inflammation and insulin resistance, which significantly increase the risk of diabetes .

Although losing even a small amount of weight can help reduce this risk, studies show that the more you lose, the more benefits you'll experience .

One study of more than 1,000 people with prediabetes found that for every kilogram (2.2 lbs) of weight participants lost, their risk of diabetes reduced by 16%, up to a maximum reduction of 96% .

There are many healthy options for losing weight, including low-carb, Mediterranean, paleo and vegetarian diets. However, choosing a way of eating you can stick with long-term is key to helping you maintain the weight loss.

One study found that obese people whose blood sugar and insulin levels decreased after losing weight experienced elevations in these values after gaining back all or a portion of the weight they lost.

5. Quit Smoking

Smoking has been shown to cause or contribute to many serious health conditions, including heart disease, emphysema and cancers of the lung, breast, prostate and digestive tract.

There's also research linking smoking and second-hand smoke exposure to type 2 diabetes.

In an analysis of several studies totaling over one million people, smoking was found to increase the risk of diabetes by 44% in average smokers and 61% in people who smoked more than 20 cigarettes daily.

One study followed the risk of diabetes in middle-aged male smokers after they quit. After five years their risk had reduced by 13%, and after 20 years they had the same risk as people who had never smoked .

Researchers stated that even though many of the men gained weight after quitting, after several smoke-free years, their risk of diabetes was lower than if they'd continued smoking.

6. Follow a Very-Low-Carb Diet

Following a ketogenic or very-low-carb diet can help you avoid diabetes.

Although there are a number of ways of eating that promote weight loss, very-low-carb diets have strong evidence behind them.

They have consistently been shown to lower blood sugar and insulin levels, increase insulin sensitivity and reduce other diabetes risk factors.

In a 12-week study, prediabetic individuals consumed either a low-fat or low-carb diet. Blood sugar dropped by 12% and insulin dropped by 50% in the low-carb group.

In the low-fat group, meanwhile, blood sugar dropped by only 1% and insulin dropped by 19%. Thus, the low-carb diet had better results on both counts.

If you minimize your carb intake, your blood sugar levels won't rise very much after you eat. Therefore, your body needs less insulin to maintain your blood sugar within healthy levels.

What's more, very-low-carb or ketogenic diets may also reduce fasting blood sugar.

In a study of obese men with prediabetes who followed a ketogenic diet, average fasting blood sugar decreased from 118 to 92 mg/dl, which is within the normal range. Participants also lost weight and improved several other health markers.

For more info, check out this Guide to Healthy Low-Carb Eating With Diabetes

7. Watch Portion Sizes

Whether or not you decide to follow a low-carb diet, it's important to avoid large portions of food to reduce the risk of diabetes, especially if you are overweight.

Eating too much food at one time has been shown to cause higher blood sugar and insulin levels in people at risk of diabetes.

On the other hand, decreasing portion sizes may help prevent this type of response.

A two-year study in prediabetic men found that those who reduced food portion sizes and practiced other healthful nutrition behaviors had a 46% lower risk of developing diabetes than the men who made no lifestyle changes .

Another study looking at weight loss methods in people with prediabetes reported that the group practicing portion control lowered their blood sugar and insulin levels significantly after 12 weeks.

8. Avoid Sedentary Behaviors

It's important to avoid being sedentary if you want to prevent diabetes.

If you get no or very little physical activity, and you sit during most of your day, then you lead a sedentary lifestyle.

Observational studies have shown a consistent link between sedentary behavior and the risk of diabetes.

A large analysis of 47 studies found that people who spent the highest amount of time per day engaged in sedentary behavior had a 91% increased risk of developing diabetes .

Changing sedentary behavior can be as simple as standing up from your desk and walking around for a few minutes every hour.

Unfortunately, it can be hard to reverse firmly entrenched habits.

One study gave young adults at risk of diabetes a 12-month program designed to change sedentary behavior. Sadly, after the program ended, the researchers found that participants hadn't reduced how much time they sat.

Set realistic and achievable goals, such as standing while talking on the phone or taking the stairs instead of the elevator. Committing to these easy, concrete actions may be the best way to reverse sedentary tendencies.

9. Eat a High-Fiber Diet

Getting plenty of fiber is beneficial for gut health and weight management.

Studies in obese, elderly and prediabetic individuals have shown that it helps keep blood sugar and insulin levels low.

Fiber can be divided into two broad categories: soluble and insoluble. Soluble fiber absorbs water, whereas insoluble fiber does not.

In the digestive tract, soluble fiber and water form a gel that slows down the rate at which food is absorbed. This leads to a more gradual rise in blood sugar levels .

However, insoluble fiber has also been linked to reductions in blood sugar levels and a decreased risk of diabetes, although exactly how it works is not clear.

Most unprocessed plant foods contain fiber, although some have more than others. Check out this list of 22 high-fiber foods for many excellent sources of fiber.

10. Optimize Vitamin D Levels

Vitamin D is important for blood sugar control.

Indeed, studies have found that people who don't get enough vitamin D, or whose blood levels are too low, have a greater risk of all types of diabetes).

Most health organizations recommend maintaining a vitamin D blood level of at least 30 ng/ml (75 nmol/l).

One study found that people with the highest blood levels of vitamin D were 43% less likely to develop type 2 diabetes than those with the lowest blood levels.

Another observational study looked at Finnish children who received supplements containing adequate levels of vitamin D.

Children who took the vitamin D supplements had a 78% lower risk of developing type 1 diabetes than children who received less than the recommended amount of vitamin D.

Controlled studies have shown that when people who are deficient take vitamin D supplements, the function of their insulin-producing cells improves, their blood sugar levels normalize and their risk of diabetes reduces significantly.

Good food sources of vitamin D include fatty fish and cod liver oil. In addition, sun exposure can increase vitamin D levels in the blood.

However, for many people, supplementing with 2,000–4,000 IU of vitamin D daily may be necessary to achieve and maintain optimal levels.

11. Minimize Your Intake of Processed Foods

One clear step you can take to improve your health is to minimize your consumption of processed foods.

They're linked to all sorts of health problems, including heart disease, obesity and diabetes.

Studies suggest that cutting back on packaged foods that are high in vegetable oils, refined grains and additives may help reduce the risk of diabetes (53, 54, 55).

This may be partly due to the protective effects of whole foods like nuts, vegetables, fruits and other plant foods.

One study found that poor-quality diets that were high in processed foods increased the risk of diabetes by 30%. However, including nutritious whole foods helped reduce this risk (55).

12. Drink Coffee or Tea

Although water should be your primary beverage, research suggests that including coffee or tea in your diet may help you avoid diabetes.

Studies have reported that drinking coffee on a daily basis reduced the risk of type 2 diabetes by 8–54%, with the greatest effect generally seen in people with the highest consumption .

Another review of several studies that included caffeinated tea and coffee found similar results, with the largest risk reduction in women and overweight men Coffee and tea have antioxidants known as polyphenols that may help protect against diabetes.

In addition, green tea contains a unique antioxidant compound called epigallocatechin gallate (EGCG) that has been shown to reduce blood sugar release from the liver and increase insulin sensitivity.

13. Consider Taking These Natural Herbs

There are a few herbs that may help increase insulin sensitivity and reduce the likelihood of diabetes progression.

Curcumin

Curcumin is a component of the bright gold spice turmeric, which is one of the main ingredients in curries.

It has strong anti-inflammatory properties and has been used in India for centuries as part of Ayurvedic medicine.

Research has shown it can be very effective against arthritis and may help reduce inflammatory markers in people with prediabetes .

There's also impressive evidence that it may decrease insulin resistance and reduce the risk of diabetes progression .

In a controlled nine-month study of 240 prediabetic adults, among the group who took 750 mg of curcumin daily, no one developed diabetes. However, 16.4% of the control group did.

In addition, the curcumin group experienced an increase in insulin sensitivity and improved functioning of insulin-producing cells in the pancreas.

Berberine

Berberine is found in several herbs and has been used in traditional Chinese medicine for thousands of years.

Studies have shown that it fights inflammation and lowers cholesterol and other heart disease markers.

In addition, several studies in people with type 2 diabetes have found that berberine has strong blood-sugar-lowering properties).

In fact, a large analysis of 14 studies found that berberine is as effective at lowering blood sugar levels as metformin, one of the oldest and most widely used diabetes medications.

Because berberine works by increasing insulin sensitivity and reducing the release of sugar by the liver, it might theoretically help people with prediabetes avoid diabetes.

However, at this point there are no studies that have looked at this.

In addition, since its effects on blood sugar are so strong, it should not be used in conjunction with other diabetes medications unless authorized by a doctor.

The Bottom Line

You have control over many of the factors that influence diabetes.

Rather than viewing prediabetes as a stepping stone to diabetes, it may be helpful to see it as a motivator for making changes that can help reduce your risk.

Eating the right foods and adopting other lifestyle behaviors that promote healthy blood sugar and insulin levels will give you the best chance at avoiding diabetes

 

Sex not only feels good. It can also be good for you. Here’s what a healthy sex life can do for you.

1. Helps Keep Your Immune System Humming

“Sexually active people take fewer sick days,” says Yvonne K. Fulbright, PhD a sexual health expert.

People who have sex have higher levels of what defends your body against germs, viruses, and other intruders. Researchers at Wilkes University in Pennsylvania found that college students who had sex once or twice a week had higher levels of the a certain antibody compared to students who had sex less often.

You should still do all the other things that make your immune system happy, such as

Eat right.Stay active.Get enough sleep.Keep up with your vaccinations.Use a condom if you don’t know both of your STD statuses.

2. Boosts Your Libido

Longing for a more lively sex life? “Having sex will make sex better and will improve your libido,” says Lauren Streicher, MD. She is an assistant clinical professor of obstetrics and gynecology at Northwestern University’s Feinberg School of Medicine in Chicago.

For women, having sex ups vaginal lubrication, blood flow, and elasticity, she says, all of which make sex feel better and help you crave more of it.

 not only feels good. It can also be good for you. Here’s what a healthy sex life can do for you.

1. Helps Keep Your Immune System Humming

“Sexually active people take fewer sick days,” says Yvonne K. Fulbright, PhD a sexual health expert.

People who have sex have higher levels of what defends your body against germs, viruses, and other intruders. Researchers at Wilkes University in Pennsylvania found that college students who had sex once or twice a week had higher levels of the a certain antibody compared to students who had sex less often.

You should still do all the other things that make your immune system happy, such as

Eat right.Stay active.Get enough sleep.Keep up with your vaccinations.Use a condom if you don’t know both of your STD statuses.

2. Boosts Your Libido

Longing for a more lively sex life? “Having sex will make sex better and will improve your libido,” says Lauren Streicher, MD. She is an assistant clinical professor of obstetrics and gynecology at Northwestern University’s Feinberg School of Medicine in Chicago.

For women, having sex ups vaginal lubrication, blood flow, and elasticity, she says, all of which make sex feel better and help you crave more of it.

Improves Women's Bladder Control

A strong pelvic floor is important for avoiding incontinence, something that will affect about 30% of women at some point in their lives.

Good sex is like a workout for your pelvic floor muscles. When you have an orgasm, it causes contractions in those muscles, which strengthens them.

4. Lowers Your Blood Pressure

Research suggests a link between sex and lower blood pressure, says Joseph J. Pinzone, MD. He is CEO and medical director of Amai Wellness.

“There have been many studies,” he says. “One landmark study found that sexual intercourse specifically (not masturbation) lowered systolic blood pressure.” That's the first number on your blood pressure test.

5. Counts as Exercise

“Sex is a really great form of exercise,” Pinzone says. It won’t replace the treadmill, but it counts for something.

Sex uses about five calories per minute, four more calories than watching TV. It gives you a one-two punch: It bumps up your heart rate and uses various muscles.

So get busy! You may even want to clear your schedule to make time for it on a regular basis. “Like with exercise, consistency helps maximize the benefits,” Pinzone says.

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6. Lowers Heart Attack Risk

A good sex life is good for your heart. Besides being a great way to raise your heart rate, sex helps keep your estrogen and testosterone levels in balance.

“When either one of those is low you begin to get lots of problems, like osteoporosis and even heart disease,” Pinzone says.

Having sex more often may help. During one study, men who had sex at least twice a week were half as likely to die of heart disease as men who had sex rarely.

7. Lessens Pain

Before you reach for an aspirin, try for an orgasm.

“Orgasm can block pain,” says Barry R. Komisaruk, PhD, a distinguished service professor at Rutgers, the State University of New Jersey. It releases a hormone that helps raise your pain threshold.

Stimulation without orgasm can also do the trick. “We’ve found that vaginal stimulation can block chronic back and leg pain, and many women have told us that genital self-stimulation can reduce menstrual cramps, arthritic pain, and in some cases even headache,” Komisaruk says.

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8. May Make Prostate Cancer Less Likely

Going for the gusto may help ward off prostate cancer.

Men who ejaculated frequently (at least 21 times a month) were less likely to get prostate cancerduring one study, which was published in the Journal of the American Medical Association.

You don’t need a partner to reap this benefit: Sexual intercourse, nocturnal emission, and masturbation were all part of the equation.

It's not clear that sex was the only reason that mattered in that study. Lots of factors affect cancer risk. But more sex won’t hurt.

9. Improves Sleep

You may nod off more quickly after sex, and for good reason.

“After orgasm, the hormone prolactin is released, which is responsible for the feelings of relaxation and sleepiness" after sex, says Sheenie Ambardar, MD. She is a psychiatrist in West Hollywood, Calif.

10. Eases Stress

Being close to your partner can soothe stress and anxiety.

Ambardar says touching and hugging can release your body's natural “feel-good hormone.” Sexual arousal releases a brain chemical that revs up your brain’s pleasure and reward system.

Sex and intimacy can boost your self-esteem and happiness, too, Ambardar says. It’s not only a prescription for a healthy life, but a happy one.

Improves Women's Bladder Control

A strong pelvic floor is important for avoiding incontinence, something that will affect about 30% of women at some point in their lives.

Good sex is like a workout for your pelvic floor muscles. When you have an orgasm, it causes contractions in those muscles, which strengthens them.

Heart disease may be a leading cause of death, but that doesn't mean you have to accept it as your fate. Although you lack the power to change some risk factors — such as family history, sex or age — there are some key heart disease prevention steps you can take to reduce your risk.

You can avoid heart problems in the future by adopting a healthy lifestyle today. Here are seven heart disease prevention tips to get you started.

1. Don't smoke or use tobacco

Smoking or using tobacco of any kind is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries due to plaque buildup (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.

Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure and heart rate by forcing your heart to work harder to supply enough oxygen.

Women who smoke and take birth control pills are at greater risk of having a heart attack or stroke than are those who don't smoke or take birth control pills, because both can increase the risk of blood clots.

When it comes to heart disease prevention, no amount of smoking is safe. But, the more you smoke, the greater your risk. Smokeless tobacco, low-tar and low-nicotine cigarettes, and secondhand smoke also can be risky. Even so-called social smoking — smoking only while at a bar or restaurant with friends — can be dangerous and increase the risk of heart disease.

The good news, though, is that your risk of heart disease begins to lower soon after quitting. Your risk of coronary heart disease significantly reduces one year after quitting smoking. Your risk of coronary heart disease drops almost to that of a nonsmoker in about 15 years. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.

2. Exercise for about 30 minutes on most days of the week

Getting some regular, daily exercise can reduce your risk of heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.

Physical activity can help you control your weight and reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes.

In general, you should do moderate exercise, such as walking at a brisk pace, for about 30 minutes on most days of the week. That can help you reach the Department of Health and Human Services recommendations of 150 minutes a week of moderate aerobic activity, 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. For even more health benefits, aim for 300 minutes of moderate aerobic activity or 150 minutes of vigorous aerobic activity every week. In addition, aim to do strength training exercises two or more days a week.

However, even shorter amounts of exercise than these recommendations can offer heart benefits, so if you can't meet those guidelines, don't give up. You can even get the same health benefits if you break up your workout time into three 10-minute sessions most days of the week.

And remember that activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don't have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.

3. Eat a heart-healthy diet

Eating a healthy diet can reduce your risk of heart disease. Two examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet.

A diet rich in fruits, vegetables and whole grains can help protect your heart. Aim to eat beans, low-fat or fat-free dairy products, lean meats, and fish as part of a healthy diet.

Avoid too much salt and sugars in your diet.

Limiting certain fats you eat also is important. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — try to limit or avoid saturated fat and trans fat. Aim to keep saturated fat to 5 or 6 percent of your daily calories. And try to keep trans fat out of your diet altogether.

Major sources of saturated fat include:

• Red meat
• Full-fat dairy products
• Coconut and palm oils

Sources of trans fat include:

• Deep-fried fast foods
• Bakery products
• Packaged snack foods
• Margarines
• Crackers, chips and cookies

If the nutrition label has the term "partially hydrogenated" or "hydrogenated," it means that product contains trans fat.

But you don't have to cut all fats out of your diet. Healthy fats from plant-based sources — such as avocado, nuts, olives and olive oil — help your heart by lowering the bad type of cholesterol.

Most people need to add more fruits and vegetables to their diets — with a goal of five to 10 servings a day. Eating many fruits and vegetables not only can help prevent heart disease, but also may help improve your blood pressure and cholesterol levels, and improve diabetes.

Eating two or more servings a week of certain fish, such as salmon and tuna, may decrease your risk of heart disease.

Following a heart-healthy diet also means keeping an eye on how much alcohol you drink. If you choose to drink alcohol, it's better for your heart to do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger. One drink is defined as 12 ounces (355 milliliters, or mL) of beer, 5 ounces of wine (148 mL), or 1.5 fluid ounces (44mL) of 80-proof distilled spirits.

At that moderate level, alcohol may have a protective effect on your heart. Too much alcohol can become a health hazard.

4. Maintain a healthy weight

Being overweight — especially if you carry excess weight around your middle — increases your risk of heart disease. Excess weight can lead to conditions that increase your chances of heart disease — including high blood pressure, high cholesterol and diabetes.

Metabolic syndrome — a combination of fat around your abdomen, high blood pressure, high blood sugar and high triglycerides — also increases the risk of heart disease.

One way to see if your weight is healthy is to calculate your body mass index (BMI), which considers your height and weight in determining whether you have a healthy or unhealthy percentage of body fat. BMInumbers 25 and higher are generally associated with higher cholesterol, higher blood pressure, and an increased risk of heart disease and stroke.

The BMI is a good, but imperfect guide. Muscle weighs more than fat, for instance, and women and men who are very muscular and physically fit can have high BMIs without added health risks. Because of that, waist circumference also can be a useful tool to measure how much abdominal fat you have:

• Men are generally considered overweight if their waist measurement is greater than 40 inches (101.6 centimeters, or cm).
• Women are generally overweight if their waist measurement is greater than 35 inches (88.9 cm).

Even a small weight loss can be beneficial. Reducing your weight by just 3 to 5 percent can help decrease your triglycerides and blood sugar (glucose), and reduce your risk of diabetes. Losing even more weight can help lower your blood pressure and blood cholesterol level.

5. Get enough quality sleep

Sleep deprivation can do more than leave you yawning throughout the day; it can harm your health. People who don't get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes and depression.

Most adults need seven to nine hours of sleep each night. If you wake up without your alarm clock and you feel refreshed, you're getting enough sleep. But, if you're constantly reaching for the snooze button and it's a struggle to get out of bed, you need more sleep each night.

Make sleep a priority in your life. Set a sleep schedule and stick to it by going to bed and waking up at the same times each day. Keep your bedroom dark and quiet, so it's easier to sleep.

If you feel like you've been getting enough sleep, but you're still tired throughout the day, ask your doctor if you need to be evaluated for obstructive sleep apnea.

In obstructive sleep apnea, your throat muscles relax and block your airway intermittently during sleep. This may cause you to stop breathing temporarily. Signs and symptoms of sleep apnea include snoring loudly; gasping for air during sleep; waking up several times during the night; waking up with a headache, sore throat or dry mouth; and memory or learning problems.

Treatments for obstructive sleep apnea may include losing weight if you're overweight or using a continuous positive airway pressure (CPAP) device that keeps your airway open while you sleep. CPAPtreatment appears to lower the risk of heart disease from sleep apnea.

6. Manage stress

Some people cope with stress in unhealthy ways — such as overeating, drinking or smoking. Finding alternative ways to manage stress — such as physical activity, relaxation exercises or meditation — can help improve your health.

7. Get regular health screenings

High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won't know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.

• Blood pressure. Regular blood pressure screenings usually start in childhood. You should have a blood pressure test performed at least once every two years to screen for high blood pressure as a risk factor for heart disease and stroke, starting at age 18.
  If you're age 40 or older, or you're between the ages of 18 and 39 with a high risk of high blood pressure, ask your doctor for a blood pressure reading every year. Optimal blood pressure is less than 120/80 millimeters of mercury (mm Hg).
• Cholesterol levels. Adults should generally have their cholesterol measured at least once every five years starting at age 18. Earlier testing may be recommended if you have other risk factors, such as a family history of early-onset heart disease.
• Diabetes screening. Since diabetes is a risk factor for developing heart disease, you may want to consider being screened for diabetes. Talk to your doctor about when you should have a fasting blood sugar test or hemoglobin A1C test to check for diabetes.
  Depending on your risk factors, such as being overweight or having a family history of diabetes, your doctor may recommend early screening for diabetes. If your weight is normal and you don't have other risk factors for type 2 diabetes, the American Diabetes Association recommends starting screening at age 45, and then retesting every three years.

If you have a condition such as high cholesterol, high blood pressure or diabetes, your doctor may prescribe medications and recommend lifestyle changes. Make sure to take your medications as your doctor prescribes and follow a healthy lifestyle plan.

If a woman is seeing her menstrual period, please do not do these 4 things;

1. Do not drink ice water, soda water or eat coconut during menstruation.

2. Do not apply shampoo on the head because the pores of the head are open during menstruation and can cause headache, it is very dangerous and this effect can be felt when you are young and later when you get older.

3. Do not eat cucumber during menstruation because the sap present in the cucumber can block menstruation (waste of blood) in the uterine wall and can cause sterility.
4. Also during menstruation, your body should not be hit or hit by hard objects, especially the abdomen because it can cause vomiting and the uterus can be injured. And these are the "ORIGINS OF CANCER OF UTERUS, CHEMICALS AND BARRENES"

Research shows that drinking ice during menstruation can cause menstrual blood to remain in the uterine wall, after 5-10 years it can cause "UTERUS OR TUMOR CANCER".

Please, this information is distributed to many women; mothers, wives, daughters or girlfriends. Show concern for others. Love your woman There is beauty in sharing ... saving 1 woman, can you get an unexpected reward? This would be useful for women.
Uterus Cancer or Barrenness will not be your part ... Source: LPKI (Indonesian Cancer Extension Institute)
Tid care care