Insulin is a hormone that allows you to control the level of glucose in the body. If a person has a high sensitivity to this hormone, then this is a sign of health. If insulin resistance is observed, then there is a high risk of developing type 2 diabetes. The first type of disease is considered a hereditary pathology and most often manifests itself in the first years of life.
Risk group
Insulin sensitivity may vary throughout life, depending on nutrition and lifestyle. About 90% of people diagnosed with diabetes have a second type of disease. For this reason, pathology is called a disease of civilization. After all, if there is no hereditary predisposition, then the disease is acquired.
How to avoid type 2 diabetes and who is at risk? The likelihood of developing the disease increases with every extra kilogram. That is, obese people are at risk. If obesity is 2 degrees, then the risk of developing diabetes increases by 5 times. And if the degree is even higher, then the risk increases by 10 or more times. According to statistics, 80% of diabetics have obesity to one degree or another. The risk of developing diabetes increases several times if a person has close relatives with this disease.
The rapid increase in the number of diabetics is associated with a modern lifestyle. People are inactive, are fond of junk food, semi-finished products and sausages and are in a state of constant stress. It is these factors that provoke the appearance of the disease.
How to avoid diabetes? Pancreatitis is a pancreatic disease that provokes the development of diabetes. In the presence of such a diagnosis, the patient often has a violation of carbohydrate metabolism and indigestion. In most cases, glucose levels are very high and there is a high risk of type 1 diabetes.
How to determine that blood sugar has risen?
Excessive fatigue that occurs after rest and headaches can be symptoms of diabetes. "High points" in the blood are evidenced by "floating points" in front of the eyes and blurred vision. Increased thirst and frequent urination, shortness of breath and inability to concentrate are all characteristic symptoms with high blood sugar. They must be consulted with a doctor; at the initial stage, symptoms can be eliminated with a diet.
Physical activity
How to avoid diabetes? Increasing physical activity is one way to avoid the disease and increase the body's sensitivity to insulin. A lot of research was conducted on this issue in different countries, and doctors were able to establish that, indeed, physical activity reduces the risk of developing the disease by 50%.
According to experts of the National Health Service, in order to rectify the situation, it will only require regular aerobic exercise for 30 minutes a day, with moderate intensity. Exercise must be done at least 5 days a week. In addition to reducing the risk of developing diabetes, physical activity helps to stabilize blood pressure, reduce body weight and reduce cholesterol.
If the disease already exists, then increased stress can cause hypoglycemia. In such situations, sports should be accompanied by constant monitoring of blood sugar.
Austrian scientists managed to establish that strength exercises have the least effectiveness in preventing the occurrence of a “sweet” disease. The best indicators for increasing insulin sensitivity were shown by subjects who were involved in swimming, cycling and walking. But the best indicators are those who alternate power and aerobic loads.
Sleep
How to avoid the development of diabetes? Increase the duration of sleep. According to Japanese researchers, if sleep is absent even for one night, then this is a provoking factor for the inability of the body to break down insulin and produce glucose. And this is an increased risk of developing diabetes. And American scientists have found that you can improve the condition, even if you increase night sleep by 1 hour. The studies were conducted on 16 healthy people who slept 1 hour more over 6 weeks, compared with the usual lifestyle. The subjects studied increased insulin sensitivity.
In addition, people who sleep little, eat more and move less. And this is the risk of developing obesity and, as a result, diabetes.
Weight loss
How to avoid diabetes in women and men? Not only physical activity, but also a ketogenic diet will help reduce body weight. The essence of nutrition is that carbohydrates are removed from the diet, and the emphasis is on the use of proteins and fats. At a time when the body does not have enough carbohydrates, it begins to process fat reserves, perceiving them as a source of energy, and as a result ketone bodies appear. These chemical compounds produced by the liver move throughout the body, absorbing body fat.
After three months of research, it was found that people on the ketone diet were able to lower their insulin levels by 50% and their sugar concentration by 12 points. Before and after eating, the blood sugar level remains almost the same, and as a result, the pancreas does not produce an increased amount of insulin.
Other studies have shown that even with elevated blood sugar, the diet can reduce its amount to normal.
Nutrition correction
How to avoid diabetes in women and men? Of course, you can’t do without nutrition adjustment.
You can reduce the risk of developing the disease by reducing the intake of carbohydrates and introducing an increased amount of protein and unsaturated fats into the diet. You can lower your glucose with fiber. Despite the fact that this is a type of natural carbohydrate, the body is unable to break down fiber, so after its use the blood sugar level does not increase.
A huge threat is the products that have undergone industrial processing. Usually they have a huge amount of sugar and all kinds of substitutes.
It is recommended to use vegetable protein: peas, lentils, beans, soy and chickpeas. It is recommended to supplement the diet with products that contain alkali, such as garlic, cabbage, citrus and unsweetened berries, fruits. Use olive oil instead of ketchup. Eat natural dark chocolate, but in moderation. It lowers cholesterol.
Multiple meals
How to avoid diabetes? An important factor in the prevention of the disease is the amount of food taken at a time and the number of meals throughout the day.
Even a gradual transition from large portions to small portions makes it possible to reduce the risk of a “sweet” disease by 46%. Researchers were able to establish that a real decrease in blood sugar levels is noticeable already in the third month from the moment of a gradual decrease in servings. Moreover, the smaller the portion, the less sudden bursts of insulin production.
Cyclic fasting
Another way to avoid diabetes is through cyclic fasting. The essence of such a diet is that for 1-3 days, nutrition occurs with a decrease in the calorie content of dishes by 75%. On other days, a person eats as usual. This can be an alternation of ordinary days and days when calorie content decreases.
At the same time, fasting can increase insulin sensitivity, but has virtually no effect on blood glucose levels. Therefore, such a diet can only be prescribed by a doctor.
Water and drinks
How to avoid type 1 diabetes? Reduce to a minimum, and it is better to completely abandon drinks that contain gases and sugar. Long-term studies have found that when drinking two bottles of carbonated drinks throughout the day, the likelihood of developing type 1 disease increases by 99%, and type 2 by 20%.
At risk are children under 18 years of age. Indeed, at a young age, developing diabetes may not manifest itself in any way, and drinking drinks can provoke the development of the disease. Juices are also considered harmful drinks, it is no secret that all manufacturers add a lot of sugar there.
Therefore, it is recommended to quench thirst with pure water only. It allows you to control the process of glucose and insulin production.
The adult population of the planet is recommended to drink coffee, naturally, in a reasonable amount. Medical researchers have been able to prove that drinking this drink reduces the risk of developing the disease from 8% to 54%. This percentage increase is due to the amount of drink consumed throughout the day. However, if we talk about the benefits of coffee, then you should discard drinks such as latte or macchiato, that is, with a high content of sugar or caramel.
Tea has similar properties. The effectiveness of these drinks is due to the fact that they contain polyphenols, which protect the body from the development of diabetes. And green tea also contains epigallocatechin gallate, which increases the body's sensitivity to insulin.
To give up smoking
How to avoid diabetes in men? First of all, stop smoking and reduce the amount of alcohol consumed.
Passive smoking is no less dangerous. Researchers were able to establish that even with moderate smoking, no more than 20 cigarettes per day, the risk of developing the disease is 44%. If you smoke 20 or more cigarettes, the risk of diabetes increases to 61%. But if you abandon the addiction, then after 5 years the risk of developing an ailment decreases by 13%. About the complete disappearance of the risk of developing an ailment due to smoking can be said only after 20 years of life without cigarettes.
Even if a person gains excess weight after quitting cigarettes, the risk of developing an ailment is much less than when smoking.
Prophylaxis in pediatrics
How to avoid diabetes in children? Parents should pay attention to the behavior of the child. An alarming call is his constant thirst, respectively, a large amount of water entering the body, causes frequent urination. If diabetes develops, then there is a big risk that the child will return to night involuntary urination.
One of the symptoms of the development of the disease is dry skin and mucous membranes. This is due to the fact that all fluid from the intercellular space is removed along with urine. It is necessary to monitor the weight of the baby, sudden changes in the direction of increase or decrease can be a sign of the development of pathology. At risk are children who have a genetic predisposition to diabetes, that is, one or both parents are diagnosed with this type of disease. Therefore, such children must be regularly taken for examination by an endocrinologist.
How to avoid diabetes? The most unfortunate that at an early age the disease may not manifest itself. Symptoms intensify when the disease is already transitioning to a moderate degree. Without fail, as a preventative measure, parents are required to:
- regularly vaccinate the child from viral pathologies;
- to teach a baby from an early age to play sports and eat right;
- strengthen immunity;
- Do not allow the baby to have emotional stress.
Also, parents should monitor the normal weight of the child, not accustom to sweets and carbonated drinks. It is better to refuse a child than to treat him for diabetes later.
How to avoid amputation?
Diabetes is an insidious disease that threatens the development of many dangerous consequences. It is believed that almost every 20 seconds in the world, amputation of the foot is performed in patients with diabetes mellitus. In Russia, there are about 15 million patients with a "sweet" pathology, of which about 40 thousand have diabetic foot syndrome.
How to avoid limb amputation in diabetes? There are a number of rules that will have to be followed throughout life if there is such a diagnosis:
- feet should be washed daily and wiped with a soft towel;
- to remove keratinized parts from the foot, use only pumice, do not use sharp objects, scissors or a blade in any case;
- apply a bold cream on the feet after washing;
- daily inspect the legs for damage, abrasions or cracks;
- change socks or tights every day;
- socks should not have tight elastic;
- Do not go barefoot, even at home, so as not to accidentally damage the foot;
- shoes should be chosen soft, not narrow;
- vascular exercises should be done regularly for the feet and lower leg.
If a wound appears on the foot, you should immediately consult a doctor. And naturally, blood sugar should be monitored on an ongoing basis.