1. Hav eina sunna vekt: At vera ov tjúkkur ella feitur er ein stórur vandatáttur fyri at fáa typu 2 diabetes.
Tað kann minka munandi um vandan fyri at fáa ovurviðkvæmi, um tú vigar minni, enn tú eigur.
2. Et heilsugóðan kost: Vel ein kost, sum inniheldur nógv heilkorn, frukt, grønmeti, protein og mjólkarvørur við lágum feitti.
Minst til at eta lidnan mat, drekka søtar drykkir og ikki eta ov nógv mettað feitt.
3. Ven regluliga: Ven í minsta lagi 30 minuttir miðvíst, t.d. við at ganga skjótt, mest sum hvønn dag í vikuni.
Reglulig rørsla kann hjálpa tær at varðveita eina sunna vekt og at fáa betri insulinviðkvæmi.
4. Fylg við blóðsukrinum: Hevur tú prediabetes ella ert í stórum vanda fyri at fáa diabetes, kann tað hjálpa tær at fáa eyga á broytingar tíðliga og at gera neyðugar broytingar í tínum lívsstíli.
5. Svøvn nóg mikið: Vánaligur svøvnur kann økja um vandan fyri at fáa diabetes.
Royn at sova 7-8 tímar hvørja nátt.
6. Stýr stressinum: Langtíðarstress kann økja um vandan fyri at fáa diabetes.
Finn sunnar mátar at handfara strongd, til dømis við at hugsavna teg, gera yoga ella venja.
7. Avmarka alkoholnýtsluna: Ov nógv alkoholnýtsla kann økja um vandan fyri at fáa diabetes.
Drekkur tú, ger tað við máta.
8. Halt uppat at roykja: Royking økir um vandan fyri at fáa diabetes og aðrar kroniskar sjúkur.
At gevast at roykja kann minka um vandan.
9. Far til regluliga kanning: Reglulig kanning hjá læknanum kann hjálpa tær at fylgja við í, hvørjir vandatættir eru, og gera neyðugar broytingar í lívsstílinum fyri at fyribyrgja diabetes.
10. Tak heilivágin, sum hann er ávístur: Hevur tú fingið ávísan heilivág, sum hjálpir tær at fyribyrgja diabetes, til dømis metformin, mást tú taka hann, sum læknin sigur.
11. Tak heilivág: Summi heilivágsískoyti, sum króm, magnesium og alfa-lipoic acid, kunnu hjálpa til at betra um insulinviðkvæmið og minka um vandan fyri at fáa diabetes.
Tosa við heilsufrøðingin, áðrenn tú byrjar at taka heilivág.
12. Drekk nógvan vatn: At drekka nóg mikið av vatni kann hjálpa tær at varðveita eina sunna vekt og minka um vandan fyri at fáa diabetes.
13. Lat vera við at sita leingi: At sita leingi kann økja um vandan fyri at fáa diabetes.
Syrg fyri at koma upp og røra teg regluliga gjøgnum dagin.
14. Fá nóg mikið av D-vitamin: Lítið D-vitamin hevur samband við størri vanda fyri at fáa diabetes.
Ver varin við at vera nóg mikið í sólini ella tak D-vitamin, um tørvur er á tí.
15. Ven teg við at hugsa um kostin: At eta róliga og geva gætur eftir, nær tú ert svangur og mettur, kann hjálpa tær at varðveita eina sunna vekt og minka um vandan fyri at fáa diabetes.
16. Minst til at eta liðugtgjørdan mat: Liðugtgjørdur matur hevur ofta nógv ósunt feitt, sukur og natrium, og tað kann økja um vandan fyri at fáa diabetes.
Veljið, tá ið tað ber til, mat, sum ikki er liðugt viðgjørdur.
17. Et meira fibur: Ein kostur við nógvum fibrum kann hjálpa til at betra blóðsukureftirlitið og minka um vandan fyri at fáa diabetes.
Et nógva frukt, grønmeti og fullkorn.
18. Avmarkað nýtslu av reyðum og viðgjørdum kjøti: Nógv nýtsla av reyðum og viðgjørdum kjøti hevur samband við størri vanda fyri at fáa diabetes.
Vel heldur protein við lítlum innihaldi av føðsluevnum, sum til dømis høsnarunga, fisk ella tofu.
19. Drekk grønt te: Grønt te hevur antioxidanter í sær, sum kunnu hjálpa til at gera teg meira insulinviðkvæman og minka um vandan fyri at fáa diabetes.
20. Royn at nýta urtir: Summar urtir, sum gymnema, fenugreek og bitter melon, kunnu hjálpa til at fáa blóðsukrið í rættlag og minka um vandan fyri at fáa diabetes.
Tosa við heilsufrøðingin, áðrenn tú tekur nakað av hesum.
21. Hav ræðisrætt yvir nøgdini av mati tú etur: At eta ov nógv kann føra til vektøking og økja um vandan fyri at fáa diabetes.
Ven teg við at brúka minni tallerkar og at máta matin.
222. Minst til at drekka sukurdrykkir: Sukurdrykkir, sum sodavatn og fruktsaft
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.
['Avsakan: sjúkuviðurskifti']
['Henda heimasíðan er bert til undirvísingar og kunningar og er ikki ætlað sum læknalig ráðgeving ella faklig tænasta.']
['Upplýsingarnar eiga ikki at verða nýttar til at staðfesta ella viðgera nakran heilsutrupulleika ella sjúku, og tey, sum ynskja persónliga læknahjálp, eiga at venda sær til ein autoriseraðan lækna.']
['Gev gætur, at tað neuronala netið, sum gevur svar uppá spurningarnar, er serliga skeivt, tá ið talan er um talgilda innihaldið, t.d. talið av fólki, sum hava fingið staðfest eina ávísa sjúku.']
['Spyr altíð læknan ella annan skikkaðan heilsuhjálpara um ráðgeving í sambandi við sjúku. Vanvirð ongantíð professionella læknaráðgeving ella drála við at leita eftir henni vegna okkurt, tú hevur lisið á hesi heimasíðu.']
['Avsakan: upphavsrættur']
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['Um tú í góðari trúgv heldur, at eitthvørt innihald ella tilfar, sum er gjørt tøkt í sambandi við okkara heimasíðu ella tænastur, brýtur tíni upphavsrættindi, kanst tú (ella tín umboðsmaður) senda okkum eina fráboðan, har tú biður um, at innihaldið ella tilfarið verður tikið burtur ella atgongdin til tað verður sperrað.']
['Tilmeldingarnar skulu verða skrivligar við telduposti (sí "Kontakt" fyri teldupostadressu).']
['DMCA krevur, at fráboðan um meint brot á upphavsrættin skal innihalda hesar upplýsingar: (1) lýsing av tí upphavsrættarliga verkinum, sum talan er um, (2) lýsing av tí meinta brot á upphavsrættin og upplýsingar, sum eru nøktandi til at vit kunnu finna innihaldið (3) upplýsingar um teg, t.d. tín bústað, telefonnummar og teldupostbústað (4) eina váttan frá tær um, at tú í góðari trúgv heldur, at innihaldið, sum tú klagar um, ikki er loyvt av rættindahavanum ella umboði hansara ella sambært lóggávu']
['5) eina váttan frá tær, undirskrivað undir revsing fyri lygi, um, at upplýsingarnar í fráboðanini eru rættar, og at tú hevur heimild at gera galdandi upphavsrættin, sum verður hildin at vera brotin,']
['og 6) fysiska ella elektroniska undirskrift hjá rættindahavara ella persóni, sum hevur loyvi at virka fyri rættindahavara.']
['Um tú ikki hevur upplýst allar omanfyri nevndu upplýsingar, kann tað hava við sær, at viðgerðin av klaguni verður seinkað.']
['Set teg í samband við']
['Vinarliga send okkum ein teldupost við einum hvørjum spurningi/uppskoti.']
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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