1. Behou 'n gesonde gewig: Om oorgewig of vetsugtig te wees, is 'n belangrike risikofaktor vir die ontwikkeling van tipe 2-diabetes.
Om gewig te verloor as jy oorgewig is, kan jou risiko aansienlik verminder.
2. Eet 'n gesonde dieet: Kies 'n dieet wat ryk is aan volgraan, vrugte, groente, mager proteïene en vetarme suiwelprodukte.
Beperk jou inname van verwerkte kosse, suikerhoudende drankies en versadigde vette.
3. Oefen gereeld: Doen ten minste 30 minute matige fisiese aktiwiteit, soos vinnige stap, op die meeste dae van die week.
Gereelde oefening kan jou help om 'n gesonde gewig te handhaaf en jou insuliengevoeligheid te verbeter.
4. Monitor jou bloedsuikervlakke: As jy prediabetes het of 'n hoë risiko het om diabetes te ontwikkel, kan gereelde bloedsuikervlakke jou help om enige veranderinge vroeg op te spoor en die nodige lewenstylveranderings aan te bring.
5. Kry genoeg slaap: Swak slaapgewoontes kan jou risiko verhoog om diabetes te ontwikkel.
Streef daarna om elke aand 7-8 uur kwaliteit slaap te kry.
6. Bestuur stres: Chroniese stres kan jou risiko verhoog om diabetes te ontwikkel.
Vind gesonde maniere om stres te hanteer, soos meditasie, joga of oefening.
7. Beperk jou alkoholinname: Oormatige alkoholverbruik kan jou risiko verhoog om diabetes te ontwikkel.
As jy drink, moet jy dit met mate doen.
8. Hou op rook: Rook verhoog jou risiko om diabetes en ander chroniese gesondheidstoestande te ontwikkel.
Om op te hou rook, kan jou help om jou risiko te verminder.
9. Maak gereelde ondersoeke: Gereelde ondersoeke by jou gesondheidsorgverskaffer kan jou help om jou risikofaktore te monitor en die nodige veranderinge in jou lewenstyl aan te bring om diabetes te voorkom.
10. Neem medikasie soos voorgeskryf: As u medikasie voorgeskryf is om diabetes te voorkom, soos metformine, moet u seker maak dat u dit neem soos deur u gesondheidsorgverskaffer voorgeskryf is.
11. Oorweeg aanvullings: Party aanvullings, soos chroom, magnesium en alfa-lipoïensuur, kan help om jou insuliengevoeligheid te verbeter en jou risiko om diabetes te ontwikkel, te verminder.
Praat met jou gesondheidsorgverskaffer voordat jy met enige aanvullings begin.
12. Bly gehidreer: Om baie water te drink, kan jou help om 'n gesonde gewig te handhaaf en jou risiko om diabetes te ontwikkel, te verminder.
13. Vermy langdurige sitplekke: Langdurige sitplekke kan jou risiko verhoog om diabetes te ontwikkel.
Maak seker dat jy die hele dag lank gereeld opstaan en rondbeweeg.
14. Kry genoeg vitamien D: Lae vlakke van vitamien D is gekoppel aan 'n verhoogde risiko om diabetes te ontwikkel.
Maak seker dat jy genoeg sonlig kry of neem 'n vitamien D-aanvulling as dit nodig is.
15. Oefen bewuste eetgewoontes: As jy stadig eet en aandag skenk aan jou honger- en volheidsgevoelens, kan dit jou help om 'n gesonde gewig te handhaaf en jou risiko om diabetes te ontwikkel, te verminder.
16. Beperk verwerkte kosse: Verwerkte kosse bevat dikwels baie ongesonde vette, suikers en natrium, wat jou risiko om diabetes te ontwikkel, kan verhoog.
Kies waar moontlik hele, onverwerkte kosse.
17. Eet meer vesel: 'n Voedsel wat baie vesel bevat, kan help om jou bloedsuiker te beheer en jou risiko om diabetes te ontwikkel, te verminder.
Sluit baie vrugte, groente en volgraan in jou dieet in.
Beperk rooi en verwerkte vleis: 'n Hoë inname van rooi en verwerkte vleis is gekoppel aan 'n verhoogde risiko om diabetes te ontwikkel.
Kies eerder mager proteïene, soos hoender, vis of tofu.
19. Drink groen tee: Groen tee bevat antioksidante wat kan help om insuliengevoeligheid te verbeter en jou risiko om diabetes te ontwikkel, te verminder.
20. Oorweeg kruiemiddels: Party kruie, soos gimnema, fenegriek en bitter meloen, kan help om bloedsuiker te beheer en jou risiko om diabetes te ontwikkel, te verminder.
Praat met jou gesondheidsorgverskaffer voordat jy enige kruiemiddels gebruik.
21. Beperk jou porsies: Om groot porsies te eet, kan tot gewigstoename lei en jou risiko verhoog om diabetes te ontwikkel.
Oefen om porsies te beheer deur kleiner plate te gebruik en jou kos te meet.
222. Beperk suikerhoudende drankies: Suikerhoudende drankies, soos koeldrank en vrugtesap
Schwarz PE, Li J, Lindström J, Bergmann A, Gruhl U, Saaristo T, Tuomilehto J: How should the clinician most effectively prevent type 2 diabetes in the obese person at high risk? Curr Diab Rep. 2007, 7 (5): 353-62.
Ritchie ND, Kaufmann P, Sauder KA: Comment on Ely et al. A National Effort to Prevent Type 2 Diabetes: Participant-Level Evaluation of CDC's National Diabetes Prevention Program. Diabetes Care 2017;40:1331-1341. Diabetes Care. 2017, 40 (11): e161-e162.
Kawamori R: [Clinical trials to evaluate interventions aimed to prevent or delay the development of diabetes in high risk IGT]. Nihon Rinsho. 2004, 62 (6): 1158-63.
Ely EK, Gruss SM, Luman ET, Albright AL: Response to Comment on Ely et al. A National Effort to Prevent Type 2 Diabetes: Participant-Level Evaluation of CDC's National Diabetes Prevention Program. Diabetes Care 2017;40:1331-1341. Diabetes Care. 2017, 40 (11): e163.
Han S, Luo Y, Liu B, Guo T, Qin D, Luo F: Dietary flavonoids prevent diabetes through epigenetic regulation: advance and challenge. Crit Rev Food Sci Nutr. 2022, (): 1-17.
Hoskin MA, Bray GA, Hattaway K, Khare-Ranade PA, Pomeroy J, Semler LN, Weinzierl VA, Wylie-Rosett J: Prevention of Diabetes Through the Lifestyle Intervention: Lessons Learned from the Diabetes Prevention Program and Outcomes Study and its Translation to Practice. Curr Nutr Rep. 2014, 3 (4): 364-378.
Schwarz PE: 6th World Congress on Prevention of Diabetes and its Complications. Expert Rev Endocrinol Metab. 2010, 5 (4): 517-520.
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How to prevent diabetes?
1. Maintain a healthy weight: Being overweight or obese is a major risk factor for developing type 2 diabetes.
Losing weight if you are overweight can significantly reduce your risk.
2. Eat a healthy diet: Choose a diet rich in whole grains, fruits, vegetables, lean proteins, and low-fat dairy products.
Limit your intake of processed foods, sugary drinks, and saturated fats.
3. Exercise regularly: Engage in at least 30 minutes of moderate-intensity physical activity, such as brisk walking, on most days of the week.
Regular exercise can help you maintain a healthy weight and improve insulin sensitivity.
4. Monitor your blood sugar levels: If you have prediabetes or are at high risk for developing diabetes, regular blood sugar monitoring can help you catch any changes early and make necessary lifestyle adjustments.
5. Get enough sleep: Poor sleep habits can increase your risk of developing diabetes.
Aim for 7-8 hours of quality sleep each night.
6. Manage stress: Chronic stress can increase your risk of developing diabetes.
Find healthy ways to manage stress, such as meditation, yoga, or exercise.
7. Limit alcohol intake: Excessive alcohol consumption can increase your risk of developing diabetes.
If you drink, do so in moderation.
8. Quit smoking: Smoking increases your risk of developing diabetes and other chronic health conditions.
Quitting smoking can help reduce your risk.
9. Get regular check-ups: Regular check-ups with your healthcare provider can help you monitor your risk factors and make necessary lifestyle changes to prevent diabetes.
10. Take medication as prescribed: If you have been prescribed medication to help prevent diabetes, such as metformin, make sure to take it as directed by your healthcare provider.
11. Consider supplements: Some supplements, such as chromium, magnesium, and alpha-lipoic acid, may help improve insulin sensitivity and reduce your risk of developing diabetes.
Talk to your healthcare provider before starting any supplements.
12. Stay hydrated: Drinking plenty of water can help you maintain a healthy weight and reduce your risk of developing diabetes.
13. Avoid sitting for long periods: Prolonged sitting can increase your risk of developing diabetes.
Make sure to get up and move around regularly throughout the day.
14. Get enough vitamin D: Low levels of vitamin D have been linked to an increased risk of developing diabetes.
Make sure to get enough sunlight exposure or take a vitamin D supplement if needed.
15. Practice mindful eating: Eating slowly and paying attention to your hunger and fullness cues can help you maintain a healthy weight and reduce your risk of developing diabetes.
16. Limit processed foods: Processed foods are often high in unhealthy fats, sugars, and sodium, which can increase your risk of developing diabetes.
17. Eat more fiber: A high-fiber diet can help improve blood sugar control and reduce your risk of developing diabetes.
Include plenty of fruits, vegetables, and whole grains in your diet.
18. Limit red and processed meats: High intake of red and processed meats has been linked to an increased risk of developing diabetes.
Choose lean proteins, such as chicken, fish, or tofu, instead.
19. Drink green tea: Green tea contains antioxidants that may help improve insulin sensitivity and reduce your risk of developing diabetes.
20. Consider herbal remedies: Some herbs, such as gymnema, fenugreek, and bitter melon, may help improve blood sugar control and reduce your risk of developing diabetes.
Talk to your healthcare provider before taking any herbal remedies.
21. Practice portion control: Eating large portions can lead to weight gain and increase your risk of developing diabetes.
Practice portion control by using smaller plates and measuring your food.
222. Limit sugary drinks: Sugary drinks, such as soda and fruit juice
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