Help family and friends stay away from diabetes
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The "2013 Guidelines for the Prevention and Treatment of Type 2 Diabetes in China" recommends that patients with prediabetes should reduce the risk of diabetes through diet control and exercise, and follow up regularly; provide psychosocial support to ensure that patients can maintain a good lifestyle for a long time; conduct regular examinations Blood sugar, while paying close attention to other cardiovascular disease risk factors (such as smoking, hypertension, dyslipidemia, etc.), and providing appropriate intervention measures. A healthy lifestyle can help prevent the development of type 2 diabetes. People with prediabetes must change their bad living habits and strengthen physical exercise to rein in the danger, which will help reduce the risk of developing diabetes. Specific methods to stay away from diabetes can be found as follows:
First: weight management to achieve and maintain ideal weight. Overweight or obese people should lose at least 5% to 10% of their weight every year.
Second: Exercise and exercise. Regular exercise and exercise can promote blood sugar to enter muscle tissue for use, reduce the demand for insulin, and at the same time improve the ability of insulin to regulate blood sugar. When insulin levels rise due to high blood sugar, it causes an increase in inflammation, a key contributor to the progression of many diseases, including diabetes. For example: A. Do not sit down for half an hour after a meal, and do low-intensity exercise, such as going for a walk, or doing household chores such as washing dishes, cleaning, and tidying up the house; B. Strengthen fitness exercises and do more than 40 minutes of aerobic exercise every day . Exercise is very important to maintain muscle strength, reduce body fat content, improve cardiopulmonary function, improve insulin sensitivity and prevent cardiovascular and cerebrovascular complications.
Third: Nutritional diet management A. Control the total calorie intake and balance the dietary structure; B. Use a variety of whole grains, beans and potatoes to replace white rice and white noodles as staple food. C. Ensure 500 grams of vegetables every day, with green leafy vegetables accounting for at least half ;D. Eat more fresh fruits to ensure adequate vitamins; E. Try to eat foods in their natural state and eat less processed foods; F. Eat dishes cooked with less oil and stay away from fried and greasy foods. G. Eat nuts in moderation. They are rich in unsaturated fatty acids, which are good for protecting the brain and cardiovascular system and preventing diabetes. H. Say goodbye to drinks. These unsatisfying drinks increase your energy intake and have a greater impact on blood sugar. Over time, they change from quantitative to qualitative changes. I. Nutritional supplements (both are the main components of the Mediterranean diet) , research has found that nutrients are important for lowering blood sugar, improving insulin sensitivity, and preventing diabetes from damaging the nervous system.
Fourth: Stress Management When the body feels stressed, it releases cortisol to mobilize energy sources (sugar) so that we can fight or flee. If you're stressed out, consider seeking help from a psychologist or enrolling in a mindfulness therapy class.
Fifth: Drug control. In view of the fact that my country's current economic development level is still in its infancy and there are significant regional imbalances, and the health care system related to diabetes prevention is not yet complete. Therefore, my country’s guidelines do not currently recommend the use of pharmaceutical intervention to prevent diabetes.
Sixth: Quit smoking and limit drinking, avoid staying up late, quit smoking and limit drinking, and avoid staying up late can reduce the risk of diabetes and protect blood vessels. The family sugar control plan that I immediately discussed with my family is not just for myself. I hope that everyone in the family will follow the advice to "eat healthily, move happily" and work hard for a healthy body!
First: weight management to achieve and maintain ideal weight. Overweight or obese people should lose at least 5% to 10% of their weight every year.
Second: Exercise and exercise. Regular exercise and exercise can promote blood sugar to enter muscle tissue for use, reduce the demand for insulin, and at the same time improve the ability of insulin to regulate blood sugar. When insulin levels rise due to high blood sugar, it causes an increase in inflammation, a key contributor to the progression of many diseases, including diabetes. For example: A. Do not sit down for half an hour after a meal, and do low-intensity exercise, such as going for a walk, or doing household chores such as washing dishes, cleaning, and tidying up the house; B. Strengthen fitness exercises and do more than 40 minutes of aerobic exercise every day . Exercise is very important to maintain muscle strength, reduce body fat content, improve cardiopulmonary function, improve insulin sensitivity and prevent cardiovascular and cerebrovascular complications.
Third: Nutritional diet management A. Control the total calorie intake and balance the dietary structure; B. Use a variety of whole grains, beans and potatoes to replace white rice and white noodles as staple food. C. Ensure 500 grams of vegetables every day, with green leafy vegetables accounting for at least half ;D. Eat more fresh fruits to ensure adequate vitamins; E. Try to eat foods in their natural state and eat less processed foods; F. Eat dishes cooked with less oil and stay away from fried and greasy foods. G. Eat nuts in moderation. They are rich in unsaturated fatty acids, which are good for protecting the brain and cardiovascular system and preventing diabetes. H. Say goodbye to drinks. These unsatisfying drinks increase your energy intake and have a greater impact on blood sugar. Over time, they change from quantitative to qualitative changes. I. Nutritional supplements (both are the main components of the Mediterranean diet) , research has found that nutrients are important for lowering blood sugar, improving insulin sensitivity, and preventing diabetes from damaging the nervous system.
Fourth: Stress Management When the body feels stressed, it releases cortisol to mobilize energy sources (sugar) so that we can fight or flee. If you're stressed out, consider seeking help from a psychologist or enrolling in a mindfulness therapy class.
Fifth: Drug control. In view of the fact that my country's current economic development level is still in its infancy and there are significant regional imbalances, and the health care system related to diabetes prevention is not yet complete. Therefore, my country’s guidelines do not currently recommend the use of pharmaceutical intervention to prevent diabetes.
Sixth: Quit smoking and limit drinking, avoid staying up late, quit smoking and limit drinking, and avoid staying up late can reduce the risk of diabetes and protect blood vessels. The family sugar control plan that I immediately discussed with my family is not just for myself. I hope that everyone in the family will follow the advice to "eat healthily, move happily" and work hard for a healthy body!