How to reduce the risk of diabetes?
Lifestyle changes are an important factor in the prevention of type 2 diabetes. Prevention plays a special role in cases where a person belongs to a risk group: is overweight or obese, has high cholesterol, or has a family history of the disease.
If you are diagnosed with prediabetes – high blood sugar levels that do not reach the threshold for diabetes – lifestyle changes can prevent or significantly delay the development of the disease.
- weight loss
Losing about 7% of your body weight reduces your risk of developing diabetes mellitus by almost 60%. People diagnosed with prediabetes should lose at least 7-10% of their body weight. Losing more weight increases the health benefits even more.
Weight loss is recommended under the supervision of a physician, with healthy short-term goals. A loss of 0.5 to 0.9 kg per week is normal.
- more physical activity
Regular physical activity has many benefits:
It helps us lose weight
Lowers blood sugar levels
Increases sensitivity to insulin
30 minutes of aerobic exercise per day, such as: brisk walking, swimming, cycling or walking - a total of 150 minutes per week - is quite enough physical activity.
Resistance exercises 2-3 times a week significantly increase muscle strength, endurance, and balance.
- A healthy diet
Foods rich in protein and fiber help reduce the risk of diabetes. Fruits, non-starchy vegetables, cereals, legumes and others - must be included in a healthy diet. It is better to refrain from eating foods with a high glycemic index (potatoes, corn, white flour products, products containing processed sugar).
Eating healthy fats is important for weight management and reducing the risk of diabetes.
Unsaturated fats (both monounsaturated and polyunsaturated fats) ensure the regulation of cholesterol in the blood, which is important in the development of cardiovascular pathologies. Products containing "good" fats are: olives, nuts, fatty fish and others.
Saturated, or so-called "bad" fats are mainly found in animal products: meat, milk. However, animal products are also necessary and should be a small part of the diet.
So-called fad diets may help you lose weight, but information on their long-term benefits is scarce
- alcohol and tobacco
Reduce alcohol consumption as it is high in calories and contributes to both weight gain and insulin resistance.
Excessive tobacco use not only has a negative impact on the cardiovascular system, but also contributes to the development of insulin resistance.
- Health status monitoring
In the presence of confirmed diabetes, metabolic syndrome, pre-diabetes or other forms of glucose metabolism disorders, as well as risk factors, regular consultation with a doctor and instrumental-laboratory control of indicators are necessary. Determination of blood glucose, glycated hemoglobin and insulin is the minimum that should be monitored regularly in this type of metabolic disorder.
When to see a doctor?
The International Association recommends that regular diabetes screening tests be performed for the following target groups:
- People younger than 45 years of age, overweight and obese or with risk factors diagnosed with diabetes
- Women with gestational diabetes during pregnancy
- People - diagnosed with prediabetes
- Children who are overweight or obese with a family history of diabetes or other risk factors
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