1. Taginayonem a nasalun-at ti timbangmo: Ti sobra a kinalukmeg wenno kinalukmeg ti kangrunaan a pakaigapuan ti type 2 diabetes.
Ti panagpakuttong no sobra ti timbangmo mabalin a kissayanna ti peggadmo.
2. Manganka iti nasustansia: Manganka iti taraon a nabaknang iti bukbukel, prutas, nateng, awan protina, ken di adu ti taba a gatas.
Limitaram ti pannanganmo kadagiti naproseso a taraon, nasam-it nga inumen, ken saturated fat.
3. Regular nga Agehersisio: Agaramid iti di kumurang a 30 a minuto a kalkalainganna ti kapigsa ti panagehersisiona, kas iti napartak a pannagna, iti kaaduan nga aldaw iti makalawas.
Ti regular a panagehersisio tulongannaka a mangtaginayon iti nasalun-at a timbang ken mangpasayaat iti sensitibo iti insulin.
4. Kontrolem ti kaadu ti asukar iti daram: No addaanka iti prediabetes wenno dakkel ti posibilidad nga agdiabeteska, makatulong ti regular a panangkontrol iti asukar iti daram tapno nasapsapa a madlawmo ti aniaman a panagbalbaliw ken mabalbaliwam ti estilo ti panagbiagmo.
5. Umdas a pannaturog: Ti di nasayaat a pannaturog mabalin a mangpakaro iti posibilidad nga agdiabeteska.
Pagreggetam ti maturog iti 7-8 nga oras iti kada rabii.
6. Kontrolem ti stress: Ti nakaro a stress mabalin a mangpakaro iti posibilidad nga agdiabeteska.
Mangbirokka kadagiti nasayaat a pamay-an a mangkontrol iti stress kas iti panagmennamenna, yoga, wenno panagehersisio.
7. Limitaram ti panaginum iti arak: Ti nalabes a panaginum iti arak mabalin a mangpakaro iti posibilidad nga agdiabeteska.
No uminumka, aginumka iti kalkalainganna.
8. Isardengmo ti agsigarilio: Ti panagsigarilio pakaruenna ti posibilidad nga agdiabeteska ken maaddaan iti dadduma pay a nakaro a sakit.
Ti panagsardeng nga agsigarilio mabalin a makatulong a mangkissay iti peggadmo.
9. Regular a agpaeksamen: Makatulong ti regular a panagpaeksamen iti doktor tapno maammuam dagiti mabalin a pakaigapuan ti panagdiabetesmo ken tapno maliklikam dayta.
10. Igatangmo ti agas a kas nairekomenda: No nairekomenda kenka ti agas a manglapped iti diabetes, kas iti metformin, siguraduem nga igatangmo dayta kas imbilin ti doktormo.
11. Usigem dagiti suplemento: Dadduma a suplemento, kas iti chromium, magnesium, ken alpha-lipoic acid, ti mabalin a makatulong a mangpasayaat iti sensitibo iti insulin ken mangkissay iti peggad nga agdiabeteska.
Makisaritaka iti doktormo sakbay a mangrugika iti aniaman a suplemento.
12. Kanayon nga uminumka iti adu a danum: Makatulong ti uminum iti adu a danum tapno agtalinaed a nasalun-at ti timbangmo ken saanka nga agdiabetes.
13. Liklikan ti napaut a panagtutugaw: Ti napaut a panagtutugaw mabalin a mangpakaro iti peggad ti panagdiabeteska.
Siguraduem a bumangonka ken agpagnapagna a regular iti agmalem.
14. Umanay a bitamina D: Ti nababa a kaadu ti bitamina D ket nainaig iti panagpeggad nga agdiabetes.
Siguraduem a maaddaanka iti umdas a silnag ti init wenno agtomarka iti suplemento a bitamina D no kasapulan.
15. Agannadka iti pannanganmo: Makatulong ti in-inut a pannangan ken panangsiput iti riknam no mabisin wenno napnekkan tapno agtalinaedka a nasalun-at ken saanka nga agdiabetes.
16. Limitaram ti pannangan kadagiti naproseso a taraon: Dagiti naproseso a taraon ket masansan a aduan iti di nasalun-at a taba, asukar, ken sodium, a mabalin a mangpakaro iti posibilidad nga agdiabeteska.
No mabalin, agpilika kadagiti saan a naproseso a taraon.
17. Manganka iti ad-adu a fiber: Makatulong ti taraon a nabaknang iti fiber tapno makontrol ti asukar iti dara ken makissayan ti posibilidad nga agdiabeteska.
Ramanem ti adu a prutas, nateng, ken bukbukel iti taraonmo.
18. Limitaram ti pannangan iti nalabaga ken naproseso a karne: Ti adu a pannangan iti nalabaga ken naproseso a karne ket nainaig iti panagpeggad nga agdiabetes.
Imbes ketdi, mangpilika kadagiti di nasustansia a protina, kas iti manok, ikan, wenno tofu.
19. Uminum iti berde a tsa: Ti berde a tsa ket addaan kadagiti antioxidant a makatulong a mangpasayaat iti sensitibo iti insulin ken mangkissay iti posibilidad nga agdiabeteska.
20. Usigem dagiti makaagas a mula: Dadduma a mula, kas iti gymnema, fenugreek, ken napait a melon, mabalin a makatulong a mangkontrol iti asukar iti dara ken mangkissay iti posibilidad nga agdiabeteska.
Makisaritaka iti doktormo sakbay nga agtomarka iti aniaman a mula a pangagas.
21. Kontrolem ti kaadu ti kanem: Ti pannangan iti adu a taraon mabalin a mangpakaro iti timbang ken mangpakaro iti posibilidad nga agdiabeteska.
Iyugalim ti mangkontrol iti kaadu ti kanem babaen ti panangusar kadagiti babassit a pinggan ken panangrukodmo iti kanem.
222. Limitaram dagiti nasam-it nga inumen: Dagiti nasam-it nga inumen, kas iti soda ken tubbog ti prutas
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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