1. Mantignî un pês san: il jessi in sovrappês o obês al è un fatôr di risi impuartant pal svilup di diabete di tip 2.
Perdi pês se tu sês in sovrappês al pues ridusi il risi.
2. mangjâ une diete sane: sielzi une diete ricje di grans, pomis, verdure, proteinis magris e prodots latîrs cun pocjis grassis.
Limite il consum di aliments processâts, di bevande zucarade e di grasses saturadis.
3. Fâ esercizi cun regolaritât: fat almancul 30 minûts di ativitât fisiche di intensitât moderade, come cjaminâ svelt, la plui part des zornadis de setemane.
L'esercizi regolâr al pues judâ a mantignî un pês sano e a miorâ la sensibilitât ae insuline.
4. Controlâ i nivei di zucar intal sanc: Se tu âs un prediabet o tu sês a risi di deventâ diabetic, controlâ il zucar intal sanc al pues judâti a cjatâ i cambiaments prime e a fâ i juscj che a coventin intal to mût di vivi.
5. Durmî avonde: lis abitudins di sonôr scjadentis a puedin aumentâ il risi di svilupâ il diabete.
Vê une buine scuadre e zuiâ une partide di cjartis.
6. Controlâ il stress: il stress cronic al pues aumentâ il risi di svilupâ il diabete.
Cîr manieris salutârs par gjestî il stress, come la meditazion, il yoga o l'esercizi.
7. Limite il consum di alcol: un consum masse alt di alcol al pues aumentâ il risi di svilupâ il diabete.
Se tu bevis, fâlu cun moderazion.
8. Smetî di fumâ: il fumâ al aumente il risi di vê il diabete e altris malatiis cronichis.
L'abandon dal tabac al pues judâ a ridusi il risi.
9. Fâ controi regolârs: I controi regolârs cul to furnidôr di assistence sanitarie a puedin judâti a monitorâ i tiei fatôrs di risi e a fâ i cambiaments necessaris intal mût di vivi par prevignî il diabete.
10 - Cjapâ lis medisinis come che ti è stât prescrit: se ti è stât prescrit un farmac par prevignî il diabete, come la metformine, viôt di cjapâlu come che ti à dit il to miedi.
11. Cîr suplement: cualchi suplement, come il cromi, il magnesi e l'acit alfa-lipoic, al pues judâ a miorâ la sensibilitât ae insuline e a ridusi il risi di svilupâ il diabete.
Consultâ il vuestri miedi prime di tacâ cualsisei suplement.
12 - Mantignîsi idratât: bevi une vore di aghe al pues judâ a mantignî un pês sano e a ridusi il risi di deventâ diabete.
13. Evite di stâ tant timp sentât: stâ tant timp sentât al pues aumentâ il risi di svilupâ il diabete.
Siguriti di alçâti e di moviti cun regolaritât vie pal dì.
14. Otignî avonde vitamine D: i nivei bas di vitamine D a son stâts colegâts a un aument dal risi di svilupâ il diabete.
Sigurâsi di jessi ben esposcj al soreli o cjapâ un suplement di vitamine D se al covente.
15. Pratiche di mangjâ cun cussience: mangjâ a planc e fâ atenzion ai segnai di fan e di sazie ti judin a mantignî un pês san e a ridusi il risi di svilupâ il diabete.
16 Limite i aliments processâts: i aliments processâts a son spes alts in grasses malsans, zucars e sodi, che a puedin aumentâ il risi di svilupâ il diabete.
Sielç il mangjâ interiôr, no processât, cuant pussibil.
17. Mangjâ plui fibris: une diete ricje di fibris e pues judâ a miorâ il control di zucar intal sanc e ridusi il risi di svilupâ il diabete.
Inclût une vore di pomis, verdure e grans te tô diete.
Limite lis cjars rosis e chês lavoradis: un consum alt di cjars rosis e chês lavoradis al è stât colegât a un aument dal risi di svilupâ il diabete.
Invezit sielç proteinis magris, come il pollo, il pes o il tofu.
19 - Bevâ il te vert: il te vert al à antiossidants che a judin a sensibilîsi ae insuline e a ridusi il risi di deventâ diabete.
20. Cîr lis medisinis a base di erbis: Cualchi erbe, come la gjimnema, il fenogrec e il melon amar, a puedin judâ a controlâ miôr il zucar intal sanc e a ridusi il risi di svilupâ il diabete.
Consultâ il vuestri miedi prime di cjapâ cualsisei rimedi a base di erbis.
21. Pratiche il control des porzions: mangjâ porzions grandis al pues puartâ a un aument di pês e aumentâ il risi di svilupâ il diabete.
Prove a controlâ lis porzions mangjant in piels e misurant.
222. Limite lis bevandis zucaradis: Lis bevandis zucaradis, come lis bibitis e i suchjos di frutis
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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