Diabetes affects millions of people worldwide. Without proper treatment, this chronic disease can lead to various cardiac pathologies, kidney failure, and loss of vision. This makes many people wonder how to minimize the risks of developing diabetes. Prevention is the best way to maintain both your own health and your loved ones. This aspect is especially important given that many people are predisposed to the disease. This means that sugar is high, but has not yet reached the level when the patient is diagnosed with diabetes.
- 1 Prevention of diabetes
- 1.1 №1 Refuse refined carbohydrates and sugar
- 1.2 №2 Exercise regularly
- 1.3 №3 Make water the main source of incoming fluid
- 1.4 №4 Bring the weight to the optimal norm
- 1.5 №5 Stop smoking
- 1.6 №6 Try a low-carb diet
- 1.7 №7 Eat small meals
- 1.8 №8 Go from a sedentary to an active lifestyle
- 1.9 №9 Eat fiber-rich foods
- 1.10 No. 10 Avoid Vitamin D Deficiency
- 1.11 №12 Drink tea and coffee
- 1.12 No. 13 Include curcumin and berberine in the diet
- 2 Conclusion
Seventy percent of people who are predisposed to this ailment can develop type 2 diabetes. However, by taking certain steps, this is entirely possible to avoid. It will not be possible to influence the age, genes, lifestyle that precedes the moment when a person decides to pay increased attention to his healthy, but it is possible for everyone to eliminate certain bad habits and acquire useful ones that help minimize the risks of developing the disease.
№1 Refuse refined carbohydrates and sugar
Reviewing your diet is the first step towards diabetes prevention. Foods in which sugar and refined carbohydrates are present in large quantities can give a significant impetus to the development of the disease. Sugar molecules formed as a result of the breakdown of such products enter directly into the circulatory system. This causes a sharp increase in blood sugar levels and the synthesis of insulin, a hormone produced by the pancreas that performs a "transport" function, as a result of which sugar from the blood also enters other cells.
Insulin is not perceived by the body of people who are predisposed to diabetes, and, instead of distribution, sugar obtained from "bad" food remains completely in the blood. The pancreas, trying to restore balance, begins to more actively produce insulin. This does not normalize sugar, but, on the contrary, increases it even more. In addition, the amount of insulin begins to go off scale. A similar pattern is becoming the impetus for the development of diabetes.
The relationship between the consumption of foods rich in refined carbohydrates and sugar, and the increased likelihood of an ailment has been proven in various studies. If you refrain from eating such food, this risk is greatly minimized. Of the thirty-seven studies conducted to date, all have confirmed that people who eat fast carbohydrates are forty percent more likely to have diabetes.
No. 2 Exercise regularly
Physical activity can increase the sensitivity of cells to insulin, which allows the pancreas to not produce this hormone in large quantities, and, therefore, it becomes much easier to maintain sugar levels. Not necessarily becoming a professional athlete. The main thing is to simply perform various exercises. Scientists were able to find out that classes with high intensity increase the body's sensitivity to insulin by 85, and with moderate - by 51 percent. The effect, unfortunately, persists only on training days.
Exercising with various types of physical activity lowers sugar levels not only in people with diabetes, but also in obese people. This result is given by strength, high-intensity and aerobic training. If you make sports a part of your life, then insulin will begin to be produced without any violations. This result can be achieved by bringing the number of calories burned during exercise to two thousand per week. To make this easier to achieve, you should choose the type of activity that you like most.
No. 3 Make water the main source of incoming fluid
Do not get involved in various drinks. They, unlike ordinary drinking water, especially purchased water, contain sugar, preservatives and other additives not always known to the buyer. Drinking carbonated drinks increases the likelihood of developing LADA, that is, type 1 diabetes, which affects people 18 years of age and older. It begins to develop in childhood, but without any pronounced symptoms and rather slowly, it needs complex treatment.
The largest study on this aspect covered about 2800 people. In people who drank two bottles of carbonated sweet juices per day, the risk of developing type 2 diabetes increased by 20, and the first - by 99 percent. It should be borne in mind that fruit juices can also become a provoking factor. A completely different effect on the body is water.
Unlike other sweet and carbonated liquids, water has many positive qualities. It not only quenches thirst, but allows you to control insulin and sugar. A similar effect was detected experimentally, when a group of people suffering from an overabundance of mass, instead of soda, was allowed to drink ordinary water during the diet. All participants showed not only a decrease in sugar levels, but also an increase in insulin sensitivity.
№4 Bring weight to the optimal norm
Not only people with overweight suffer from diabetes, but they constitute the vast majority. And if there is a predisposition to the disease, then fat accumulates around the liver and abdominal cavity. Its excess becomes the main reason that the body becomes less sensitive to insulin, which increases the risk of diabetes.
Given this fact, even a few kilograms lost, cause significant improvements and prevention of the disease. The more weight is lost, the better. In one experiment with approximately a thousand participants, it was found that losing weight per kilogram reduces the risk of developing an ailment by 16%. The maximum achievement that was identified during the study was an impressive 96%.
To get rid of excess body weight, you should adhere to a diet. You can follow a Mediterranean, vegetarian or any other diet that does not harm health. It is important not only to lose weight, but also to maintain the achieved result. Along with the returning kilograms, old problems will also make themselves felt, when the concentration of both insulin and sugar in the body rises again.
No. 5 Quit Smoking
Smokers are at risk for people who are prone to many health problems, including type 2 diabetes. This applies to both active and passive smoking, that is, inhalation of tobacco smoke. Studies showing more than a million smokers have shown that the risk of disease in people who smoke a moderate amount of cigarettes per day increases by 44%, and from 20 or more - by 61%.
There is evidence of how the abandonment of this bad habit is reflected in a decrease in the manifestation of the disease in a middle-aged person. 5 years after smoking cessation, the likelihood of developing the disease decreases by 13%, and after 20 years this figure does not exceed that which people who have never smoked have.
It must be understood that quitting smoking will have a positive effect both with normal and overweight. A person who quits a bad habit and then gains weight will always have much lower risks than if he continued to smoke further.
No. 6 Try a low-carb diet
A low-carb diet is also called a ketogenic diet. It is the most effective and effective for those who want to lose weight without any consequences and harm, because worries should be about the general condition, and not just about high sugar and insulin. Such nutrition is recommended as a prophylaxis both due to the good result in the loss of kilograms, and as a result of the fact that it reduces insulin resistance.
A three-month experiment, during which people followed a low-carb diet, revealed a decrease in sugar concentration of 12 and insulin by 50% compared to those who had a diet that limited fat intake for a similar period of time. The indicators of the second group were much more modest and amounted to 1% drop in sugar level and 19% - insulin. This best demonstrates the benefits of low carb diets. Artificially created carbohydrate deficiency allows you to maintain sugar both before and after eating almost the same. Thus, a large amount of insulin will not be produced by the pancreas, which is a prophylaxis for diabetes.
This is not the only experiment on the relationship of carbohydrates with the concentration of insulin and sugar in the body. Another study showed that due to the ketogenic diet in people prone to diabetes, blood sugar decreased to 92 mmol / L, that is, it fell to normal, although before that it was at 118. Other improvements in health status were noted, as well as weight loss.
№7 Eat small meals
This applies to both dietary and regular nutrition. Servings of dishes laid out on a plate should be small. This is crucial for people who are overweight. The more food consumed at a time, the higher sugar and insulin rises. And if you eat food in small portions, you can avoid sudden bursts.
For two years, a study lasted that proved that the amount of food intake affects the likelihood of developing diabetes. It has been experimentally established to reduce the risk of developing diabetes by 46% after switching from large to small portions. If you do not change anything in the diet, you will not have to rely on such changes. Another experiment proved that, thanks to small portions, after three months you can notice the difference in the state of the level of both insulin and blood.
№8 Go from a sedentary to an active lifestyle
You can hardly move and prevent the onset of diabetes. The lack of movement, as scientists were able to find out, plays an important role in the development of the disease. About 47 various studies were conducted, but all of them showed a connection between a sedentary lifestyle and an increase in risk factors by 91%.
Of course, changing this is a feasible task. It’s enough to just get up and walk once an hour. The main thing is to overcome your own habits, which, as has been proved, is very difficult. Young people participating in the annual experiment, whose goal was to change their lifestyle, returned to a similar lifestyle after the study.
The power of habits is sometimes stronger than even the best of intentions. And so that there is no “breakdown”, you should not overpower yourself, but it is better to set realistic achievable goals. If it’s difficult to get up from the table every hour and walk around the office or office, walking on the stairs rather than taking the elevator or talking on the phone while standing rather than sitting is much easier.
# 9 Eat Fiber-Rich Foods
High fiber foods are good for your health and help keep both insulin and sugar at an optimal level. Depending on the ability to absorb water, fiber is soluble and insoluble.
The peculiarity of the first is that, when it absorbs liquid, it forms a kind of jelly mixture in the digestive tract that slows down the digestion process, which affects the slower intake of sugar in the blood. Insoluble fiber also prevents sugar from rising sharply, but the exact mechanism of action of this substance is not fully known.
Therefore, foods with a high fiber content, regardless of type, must be included in the diet, given that the maximum concentration of plant fiber is found in food when it has not been subjected to heat treatment.
No. 10 Avoid Vitamin D Deficiency
Cholecalciferol is one of the most important vitamins that are directly involved in controlling blood sugar. And if a person does not receive it, then the risks of manifesting the disease are significantly increased. The optimal level of its content is considered to be at least 30ng / ml.
Studies have shown that due to the high concentration of vitamin D in the blood, the likelihood of type 2 diabetes is reduced by 43%. This applies to adults. In Finland, monitoring the health status of children taking cholecalciferol supplements showed that their risk for developing type 1 diabetes decreased by 78%.
Vitamin D, scientists believe, has a positive effect on cells that synthesize insulin, normalizes sugar, and reduces the likelihood of diabetes. To compensate for its daily norm, equal to from 2000 to 4000 ME, allows exposure to the sun, the use of cod liver, fatty fish.
No. 11 Minimize the amount of heat-treated food
The method of cooking directly affects the state of human health. It is believed that the additives and vegetable oils used in cooking have a negative effect on the process of obesity and the development of diabetes.
Plant foods, vegetables, nuts and fruits, i.e. whole foods, prevent these risks. The main thing is that they are not exposed to thermal effects. Finished foods increase the likelihood of a disease by 30%, while raw foods, on the contrary, reduce it.
№12 Drink tea and coffee
Along with water, it is necessary to include coffee and tea in the daily diet. Numerous studies show that coffee can reduce the risk of diabetes from 8 to 54%. The spread is due to the amount of consumption of this invigorating drink. Tea has a similar effect, especially on overweight people and women.
Tea and coffee contain antioxidants called polyphenols. They resist diabetes, protecting the body from this ailment. Another antioxidant component, but only present in green tea, is EGCG or epigallocatechin gallate, which lowers sugar, which increases the body's sensitivity to insulin.
No. 13 Include curcumin and berberine in the diet
It is one of the components of turmeric - spices, which is the basis of curry. It exhibits powerful anti-inflammatory properties and is used in Ayurveda. This substance perfectly helps to cope with arthritis, has a positive effect on many markers responsible for the occurrence and progression of diabetes. These properties of the substance were proved experimentally.
The study, which lasted 9 months, was attended by 240 people. All of them were at risk, that is, they had a predisposition to diabetes. The whole experiment, the participants took 750 mg of substance per day, as a result, all had zero progression of a chronic ailment. In addition, each participant increased insulin sensitivity, improved the function of the cells responsible for the production of this hormone.
is part of some herbs traditionally used in Chinese traditional medicine for several millennia. It, like curcumin, reduces inflammation, but also helps to get rid of bad cholesterol. The uniqueness of the substance lies in the fact that it lowers sugar even in those who suffer from type 2 diabetes.
There are about fourteen scientific studies that have confirmed the fact that berberine has properties similar to metformin - the most famous of the ancient drugs for the treatment of diabetes, that is, it lowers sugar. However, it should be understood that no direct studies have been conducted on tests of the effect of the substance on people who are at risk.
The presumptive benefits of berberine are based on its ability to increase insulin sensitivity and lower sugar concentration. This is quite enough to draw the appropriate conclusions, to recommend the component for inclusion in the diet for both patients and those with a predisposition to diabetes. However, deciding to take berberine, you should first consult a doctor, since it belongs to potent substances.
Полностью исключить риск, если предрасположенность к сахарному диабету существует, нельзя, однако контролировать факторы, которые способны привести к развитию этого недуга, можно. Если проанализировать свой распорядок дня, вредные привычки, питание, физическую активность, внести в уже привычный образ жизни изменения, то предотвратить развитие болезни вполне возможно. Главное, приложить максимум усилий, так как от этого зависит сохранность здоровья.