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How to reduce the risk of diabetes? | Useful tips

Lifestyle changes are an important factor in preventing type 2 diabetes. Prevention plays a special role when a person belongs to a risk group: overweight or obese, high cholesterol or a family history of diabetes.

If prediabetes is diagnosed—high blood sugar that does not reach the diabetes threshold—lifestyle changes can prevent or significantly delay the onset of diabetes.

  1. weight loss

A reduction of about 7% of body weight reduces the risk of developing diabetes by almost 60%. People diagnosed with prediabetes should lose at least 7-10% of their body weight. Losing more weight further increases the health benefits.

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.


  1. 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.


  1. 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


  1. alcohol and tobacco

Reduce alcohol consumption as it is high in calories and contributes to both weight gain and insulin resistance.

Tobacco use has a bad effect not only on the cardiovascular system, but also contributes to the development of insulin resistance and diabetes.

  1. 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?

According to the recommendation of the International Diabetes Association, regular diabetes screening tests are recommended 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

Synevo" offers diagnostic tests for insulin resistance and prediabetes:

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Synevo also offers profiles of diabetes studies

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