Tips to prevent diabetes

12 November 2023
mostafa
Tips to prevent diabetes


What is diabetes :

Diabetes is a chronic disease that occurs when the pancreas cannot produce enough insulin, or when the body cannot effectively use the insulin it produces. Insulin is a hormone that controls the level of glucose in the blood. Hyperglycemia, also known as high blood glucose, is a common result of an imbalance in blood sugar control, and over time it leads to serious damage to many body systems, especially nerves and blood vessels.


Symptoms of diabetes:

Symptoms of diabetes may occur suddenly. In type 2 diabetes, symptoms may be mild and may take many years before they are noticed.

Symptoms of diabetes may include:

  • Feeling very thirsty
  • An increased need to urinate than usual
  • Blurred vision
  • Feeling tired
  • Unintentional weight loss.


Diabetes is divided into 3 types:

Type 1 diabetes

Type 1 diabetes (formerly known as insulin-dependent diabetes or juvenile-onset diabetes) is characterized by a lack of insulin production and requires daily insulin administration.

Type 2 diabetes

Type 2 diabetes affects how your body uses sugar (glucose) for energy. It prevents the body from using insulin properly, which may lead to blood sugar rising to high levels if it is not treated.

Over time, type 2 diabetes can cause serious damage to the body, especially the nerves and blood vessels.

Type 2 diabetes is usually preventable.

Factors that contribute to type 2 diabetes include:

overweight,

Not exercising enough,

And genetic factors.

Early diagnosis is important to prevent further ill effects of type 2 diabetes.

The best way to detect diabetes early is to have regular checkups and blood tests with a health care provider.

Pregnancy diabetes :

Gestational diabetes is hyperglycemia in which blood glucose values are above the normal level but do not reach the level necessary for a diagnosis of diabetes. This pattern occurs during pregnancy.

The risk of complications during pregnancy and delivery increases in women with gestational diabetes. These women and possibly their children are more likely to develop type 2 diabetes in the future.


Diabetes prevention in 5 steps:

Lifestyle changes may help avoid type 2 diabetes, the most common type of the disease. It is especially important to follow prevention methods if you are at greater risk of developing type 2 diabetes due to being overweight or obese, having high cholesterol, or have a family history of diabetes.

The methods of prevention are as follows:

1. Get rid of excess weight

Losing weight reduces the risk of diabetes. In a large study, participants were able to reduce their risk of developing diabetes by approximately 60% after losing approximately 7% of their weight by making changes to exercise and diet.

The American Diabetes Association recommends that people with prediabetes lose weight by at least 7% to 10% to prevent the disease from progressing. The greater the rate of weight loss, the greater the health benefits.


2. Do more physical activities.

There are many benefits of regular physical activity. Exercise can help you:

  • Weight loss
  • Reducing blood sugar
  • Increase your sensitivity to insulin, which helps keep your blood sugar within the normal range

Here are some goals for most adults to promote weight loss and maintain a healthy weight:

  • Aerobic exercises. Aim to spend 30 minutes or more doing moderate to vigorous aerobic exercise — such as brisk walking, swimming, cycling or jogging — most days for a total of at least 150 minutes per week.
  • Resistance exercises. Resistance exercises - at least two to three times a week - increase body strength, balance, and the ability to enjoy an active life. Resistance exercises include weight lifting, yoga, and gymnastics.
  • Reducing inactivity. Breaking from long bouts of inactivity, such as sitting in front of a computer, can help control blood sugar levels. You can spend a few minutes standing, walking around, or doing some light activity every 30 minutes.




3. Eat healthy plant foods

Plant foods provide the body with vitamins, minerals and carbohydrates. Carbohydrates contain sugars and starch, which are sources of energy for the body, along with fiber. Dietary fiber, also known as roughage or bulk, includes plant food molecules that the body cannot digest or absorb.

It is noteworthy that foods rich in fiber help in losing weight and reducing the risk of diabetes. Make sure to eat a variety of healthy foods rich in fiber and avoid foods that contain “bad carbohydrates,” which are foods that are high in sugars and low in fiber or nutrients: white bread and pastries, pasta made from white flour, fruit juices, and processed foods that contain sugars or nutrients. Corn syrup that contains a high percentage of fructose.


4. Eat healthy fats

Fatty foods contain high levels of calories and should be consumed in moderation. To help lose and control weight, your diet should include a variety of foods that contain unsaturated fats, sometimes called "good fats."

Good fat sources include:

  • Olive, sunflower, safflower, cottonseed and canola oil
  • Nuts and grains, such as almonds, peanuts, flaxseeds and pumpkin seeds
  • Fatty fish, such as salmon, mackerel, sardines and tuna



5. Avoid fad diets and make healthier choices

Many fad diets, such as the glycemic index or Paleo diet, may help you lose weight. But there is little research available on the long-term benefits of these diets or their effectiveness in preventing diabetes.

The diet should aim to lose weight, and then reach a healthy weight. Healthy diets require a strategy that you can follow throughout your life. So making healthy decisions that include some of your favorite foods and habits may benefit you in the long run.