Content

• Steps
• Advice
• Warning

In the past 30 years, the prevalence of type 2 diabetes has skyrocketed to what is now considered an epidemic in the western world. From once a relatively mild and rare disease in the elderly and progressing to chronic disease, today type 2 diabetes affects all ages, races and circumstances, becoming the main cause of the times. Modernity causes premature death in many countries. One person dies of type 2 diabetes every 10 seconds around the world. Fortunately, there is a very effective way to prevent type 2 diabetes: establish and maintain a healthy lifestyle.

Steps

Part 1 of 3: Maintaining Healthy Eating Habits

1. 

   Understand the link between diet and diabetes. Consuming too much sugary and fatty foods increases your risk of developing pre-diabetes and type 2 diabetes. You can reverse a higher than normal blood sugar level (prediabetes) and lower your risk. type 2 diabetes by cutting out unhealthy foods, being careful with what you eat, and adopting a balanced diet.

2. 

   
   
   Eat more fruits and vegetables. Try to eat seven to nine vegetables and fruits each day. Frozen fruits and vegetables also offer some health benefits, but fresh, seasonal produce is always the most nutritious. Try to reduce your intake of canned vegetables as they are high in salt.

3. 

   Choose colorful fruits and vegetables. Darker colors are usually more nutritious, so it's best to eat a variety of brightly colored fruits and vegetables. Some foods you should focus on are:
   • Dark green vegetables like broccoli, kale and Brussels sprouts
   • Orange vegetables like carrots, sweet potatoes, pumpkin, and winter squash
   • Red fruits and vegetables such as strawberries, raspberries, beets, and beets
   • Yellow vegetables and fruits like squash, mango, and pineapple

4. 

   
   
   Eat complex carbohydrates. Skip pastries, chips, and other processed carbohydrates. Instead are healthy carbohydrates, including fruits, vegetables, whole grains, and fresh bread. Look for foods high in fiber; Fiber has been shown to help lower blood sugar by acting as a "mop", slowing down digestion and reducing the rate at which glucose enters the bloodstream.
   • Eat legumes like black beans, chickpeas, kidney beans, pinto beans, seed peas, and lentils
   • Choose whole grains, whole grains, 100% whole grains, and whole wheat pasta.
   • Choose whole wheat bread products such as bagels, pita bread, and tortilla.

5. 

   
   
   Limit the amount of sugar in your drink. One of the top sources of empty calories and excess sugar are beverages that are high in sugar such as soda and "juices" with very little juice in them. You should always quench your thirst with water. If you are concerned about the water quality, you can buy a water purifier. If you are used to drinking sugary drinks, your body will initially crave soft drinks until you get rid of that habit.
   • Sodas, soft drinks, juices, liqueurs, flavored water, energy drinks, etc. are potential sources of sugar that your body doesn't need. Only drink these drinks as a food to enjoy, preferably water and milk.
   • If you are tired of drinking white water, unsweetened soda and mineral water and a few drops of fresh lemon or orange juice are probably enough to add a pleasant flavor to your drink.
   • Unsweetened coffee and tea can be enjoyed in moderation.

6. 

   Stop snacks that are high in sugar and refined carbohydrates. Refined carbohydrates such as white flour products will almost instantly turn into sugar when you eat them. Sugar is present in many snacks, from obvious candies like cakes, candies, and chocolate, to less sweet items like fruit bars or sugary yogurt. Sugar is cheap and satisfies cravings, makes everyone happy after a tiring afternoon and fulfills an endless need for energy replenishment. Don't stock up on sweets and don't turn to them every time you want more inspiration.
   • Be aware that sugar can "hide" in unexpected places, like in breakfast cereals. Choose 100% whole grains. You can also replace sugary grains with oatmeal, amaranth seeds, or other whole grains. Try making your own cereal. Read the ingredients on the labels of all the products you plan to buy.

7. 

   
   
   Stock up on healthy snacks. Replace sugary snacks with sticks of vegetables, fruits, nuts, and other healthy options. Seasonal fresh fruit can satisfy a sweet craving. Salty nuts can substitute for other savory snacks like French fries because they provide more nutrients like fiber, good fats, and protein.

8. 

   
   
   Eat healthy fats. There is a common misconception that all fats are bad. It is true that deep fried foods are a bad source of fat. However, salmon and nuts are high in fat, which have many health benefits. Avocados are another food that is high in healthy fats. More importantly, you should avoid processed fats, hydrogenated fats, saturated or sub-saturated fats (especially trans fats) and vegetable oils instead of cutting all the fat out of the food. application. Instead, look for unsaturated fats, monounsaturated fats, and polyunsaturated fats.

9. 

   
   
   Save your favorites for special occasions. Completely removing sweets from your life sounds like a kind of punishment. In fact, you can still pamper yourself with your favorites from time to time as long as you don't stray from your eating habits. You may even find that this charming sweet when eaten on special occasions tastes better than everyday.

10. 

    Don't think of your eating habits as "dieting". The "diet" often fails because it is only applied for a short time and there is an "end" point. The concept of a new diet as changing your eating habits instead of a temporary "diet" will help you maintain a new habit without having to overdo it. You may also find yourself losing weight without much effort or pressure.
    • Keep in mind that the goal of good health is long term, and even extremely overweight people can reduce their diabetes risk by up to 70% by simply losing 5% of their body weight.

11. 

    Cut back on late-night meals. If you are pre-diabetic, you may need to avoid eating anything other than a protein snack at bedtime. You should also limit drinks, drink only water, cut out alcohol or drinks with sugar or caffeine.
    • If you feel hungry after dinner, you can eat foods that are low in calories and low in carbohydrates with little effect on your blood sugar. Some options include:
      • Some celery sticks
      • Baby carrots
      • A few slices of green bell pepper
      • Some cranberries
      • Four almonds (or similar nuts)
      • A cup of popcorn

12. 

    Avoid eating because of your emotions. Try to differentiate your eating behavior as an emotional response from actual hunger eating. Remember that physiological hunger can be filled with any food, while emotional hunger is often manifested by the craving for a particular item.

13. 

    Eat slowly to avoid overeating. It takes the stomach 20 minutes to send a signal to the brain that it is full. During that time, you may have overeating, far exceeding the amount of food you need.
    • Consider seeing a therapist or a registered dietitian if you feel like you can't control your emotional eating on your own.

14. 

    Consider talking to an official dietician and diabetes counselor (CDE). If you want to make changes to your diet to reduce your risk of developing diabetes, you should consider consulting with your registered dietitian and CDE. They can direct you towards a more appropriate diet. advertisement

Part 2 of 3: Lifestyle Changes

1. 

   Prioritize exercise as a way to lose weight. The Diabetes Prevention Program (DPP) has shown that people who lose 5-7% of their body weight and exercise for half an hour every day, 5 days a week have a 58% lower risk of developing diabetes. No matter what your weight is, exercise is an important part of staying healthy. Excess fat in the body prevents glucose tolerance, which is essential for energy sources. Even just 30 minutes of cardio exercise a day can help you avoid diabetes and maintain a healthy weight.

2. 

   Walk during lunch break. If you feel like you don't have time to exercise, try walking for half an hour during your lunch break five days a week. This can be a great way to “sneak” exercise.

3. 

   Practice after work. You can avoid rush hours by visiting the gym, or taking a brisk walk, or jog outdoors 45 minutes to an hour after work. You may go home a little later, but you will feel more relaxed because exercise reduces stress by avoiding peak hours.

4. 

   Take the dog for a walk. Dogs will make it easier to exercise and are a responsibility that forces you to go outdoors.If you don't have a dog (or don't want a dog), ask your neighbor to let their dog go for a walk.

5. 

   Walk to the store to shop instead of driving. Unless you have to carry a lot of heavy things, it makes sense to walk around your area. Ask a friend or family member to join you; Walking talking will help you see a shorter distance.

6. 

   Listen to music while exercising. Download vibrant music to your ipod or MP3 player. Make a great excuse to walk or run while listening to your selections. You can even create a playlist that mimics your exercise, with a slow "warm-up" song, followed by 30 minutes of brisk walking music, then 3-4 minutes with a "relax" song. A timed playlist can help you ensure enough time.

7. 

   Reduce stress levels. Stress is linked to high blood sugar levels, which can lead to diabetes. This is because when it realizes that you are stressed, your body reacts to "fight or run" and increase hormone secretion. This hormone change may also increase your chances of gaining weight. To reduce strees, you should:
   • Determine the cause of the stress. Finding out why you're stressed will help you manage and reduce your stress factors and lower your stress levels.
   • Learn to say no. Taking on more work than you can handle can lead to increased stress levels. Recognize your limits and learn to "say no" or ask for help if needed.
   • Show your emotions. Sometimes talking to someone about your stress will help you feel less stressed. That person can judge your situation from an outsider's perspective and will help you find a solution.
   • Take good control of your time. Knowing what to prioritize and what can be put aside. Try to estimate how long it will take you to complete a task and base it on a plan for yourself.

8. 

   Sleep a lot. Adults need at least 6 hours of sleep, but better than 7 hours a night for the nervous system to recover and all other organs to rest. Getting enough sleep is essential to maintaining blood sugar and blood pressure, two factors associated with diabetes.
   • If you find it difficult to sleep at night, try less electronic devices before bedtime, sleep in a dark room with the sound of the engine running, and limit caffeine intake during the day.
   • Talk to your doctor about taking sleeping pills or herbal supplements if you still cannot sleep well at night.
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Part 3 of 3: Understanding Diabetes

1. 

   Distinguish the types of diabetes. Diabetes affects the way blood sugar (glucose) is processed in the body. As an essential energy source, glucose is present in the bloodstream after food is digested. Insulin, normally still secreted by the pancreas, helps transport glucose in the blood to liver cells, muscles, and fat, and where it is converted to energy that can be used by the body. Diabetes is classified into type 1, type 2 and gestational diabetes.
   • Type 1 diabetesThis form of diabetes involves over 90% of the insulin-producing cells of the pancreas being destroyed, causing insulin production to stall, or insulin being produced very little. Type 1 diabetes usually occurs before the age of 30 and is associated with genetic and environmental factors.
   • Type 2 diabetes: When the pancreas continues to produce insulin, even though insulin levels are high, the body becomes resistant to insulin, preventing the insulin from doing its job to meet the body's needs, and blood sugar. regularly maintained at a very high level. Although diabetes of this type can occur in children and teenagers, it usually begins to appear in people over the age of 30 and becomes more common as people get older. Being overweight is a major factor in type 2 diabetes.
   • Gestational diabetes: This form of diabetes develops in some women during pregnancy. If left undiagnosed or treated, its serious effects can harm the mother and affect the fetus. Gestational diabetes goes away after birth, but it increases your risk of developing type 2 diabetes at some point in your life.

2. 

   Know the dangers of type 2 diabetes. Being aware of how type 2 diabetes disturbs your life will help motivate you to change your diet and lifestyle to prevent it. Some of the complications of type diabetes can be very serious. Possible complications are:
   • Reduces blood supply to the skin and nervous system
   • Fat and blood clots build up that block blood vessels (called atherosclerosis).
   • Heart failure, heart attack or stroke
   • Causes eye damage, may permanently impair vision
   • CKD
   • Nerve damage (paralysis, pain, and loss of function)
   • Inflammation, infection, and skin ulcers, especially in the feet
   • Angina (heart attack)

3. 

   Be aware that the triggers of type 2 diabetes are controllable. Several factors that increase your risk of developing type 2 diabetes are under your control. Risk factors that can be controlled with nutrition and lifestyle changes include:
   • Fat: Based on body mass index, a BMI in excess of 29 increases the risk of diabetes by 25%. Losing weight significantly reduces your risk of type 2 diabetes.
   • Diagnosed with heart disease or high cholesterol: Risks for cardiovascular disease include high blood pressure, low HDL cholesterol, and high LDL cholesterol. One study revealed that a quarter of Europeans with the above risk factors are also prediabetes. Diet and exercise can help lower your risk of heart disease and high cholesterol.
   • A diet high in sugar, cholesterol, fat, and processed foods: Diet is associated with diabetes. Focus on healthy foods.
   • No exercise or irregular exercise: Exercising less than 3 times per week can increase your risk of diabetes. Try to incorporate physical activity into your daily life.

4. 

   Recognize risk factors for diabetes that you cannot control. There are a number of risk factors for developing type 2 diabetes that are out of your control. However, being aware of these factors will help you to evaluate the overall risk of developing the disease. Risk factors include:
   • Age over 45: Note that the proper support in premenopausal women with estrogen helps to dissolve the insulin-resistant fatty acids and helps insulin absorb glucose faster.
   • Have a parent, sibling or other family member with type 2 diabetes: This factor denotes an inherited gene that puts you at risk for diabetes.
   • Be of Hispanic origin, African American, Native American, Asian or Pacific Islander descent: These groups of people are at almost double the risk of white Americans.
   • Get diabetes during pregnancy: Up to 40 percent of women with gestational diabetes are at risk of developing type 2 diabetes at some point later.
   • Low birth weight at birth: Being underweight at birth increases the risk of developing type 2 diabetes by 23% for infants less than 2.5 kg, and by 76% for babies under 2 kg.

5. 

   Act early. High blood sugar can be corrected before it causes permanent damage. If you have the associated risk factors for diabetes, it is important that you have regular blood and urine screening tests and adjust accordingly by controlling for lifestyle factors. If the tests show pre-diabetes, you have an increased risk of type 2 diabetes in the future. Pre-diabetes is a part of metabolic syndrome, which is "a group of risk factors - high blood pressure, high blood sugar, high bad cholesterol and belly fat". While these diagnostic results can be frightening, you still have a chance to regain your health as well as slow, reverse, or prevent type 2 diabetes through lifestyle changes.
   • Pre-diabetes occurs when blood glucose levels are higher than normal. This is the main marker of a metabolic impairment, indicating progression to type 2 diabetes.
   • Pre-diabetes is reversible, but if it is not taken into account, the risk of developing type 2 diabetes within ten years is 100%, according to the American Diabetes Association's recommendation.
   • The US Centers for Disease Control and Prevention (CDC) recommends that everyone 45 years of age and older should get tested if they are overweight. any other risk factors associated with diabetes.

6. 

   Get tested again. Six months after improving your diet and exercise habits, you'll need to retest to see how your blood sugar changes.
   • Always keep in touch with your doctor. Follow your doctor's instructions. In rare cases, your doctor may recommend medications such as Metformin to reduce your risk of type 2 diabetes.
   • If you need help, consider talking to a registered dietitian for assistance in planning your diet.
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Advice

• Make regular appointments with your doctor to monitor urine and blood if you are at risk for diabetes. Set reminders in the phone or online calendar to ensure that appointments are maintained.
• A Dutch study found that people with a diet high in potatoes, fish, vegetables and legumes were less likely to develop diabetes.
• Note that breastfed babies are less likely to develop type 1 diabetes than bottle-fed babies.

Warning

• Untreated diabetes can lead to heart disease and it can be fatal. If you find any risk factors for diabetes or tests show you have pre-diabetes, make lifestyle changes to reverse the condition and avoid the signs of diabetes. diabetes.
• Always talk to your doctor about major changes in your diet and way of living to make sure it is safe for you to make the changes.